Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
6 min AMRAP
5 Sit Ups (focus on leg extension)
5 Deadbugs (each side)
5 Deadlifts (empty bar – build to working weight)
**2. Workout Prep**
2 sets
50m Run Workout Pace
5 GHD’s (1st set parallel, 2nd set full)
3 Deadlifts (add weight)
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
10 Air Squats (2 sec. pause at the bottom)
-into-
2 Back Squats (build-up to 75% in 3-4 working sets)
“Mr. Joshua”
20:00 Amrap
400m Run
30 Sit Ups
15 Deadlifts (250/175)
Back Squat 6×2
2 Back Squats x 6 sets @75% of 1RM
* Complete a set every 90 seconds *
Mayhem Ready: Barbell Is Out Restore Your Rotation
https://www.youtube.com/watch?v=Axp4RSCks8E
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
