Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
20-sec single unders
5 Deadbugs (each side)
5 Single DB Front Squat (Lightweight – each side)
5 Single DB Shoulder to overhead (lightweight – each side
**2. Strength Prep**
– Give athletes 5 minutes to build up to 85% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –
**3. Workout Prep**
2 sets
15 Double Unders
5 Dumbbell Thrusters
*First set light, Second set with workout weight*
Deadlift 6×2
2 Deadlifts x 6 sets @85% of 1RM
* Complete a set every 1 minute 30 seconds *
“What I Like About You”
For Time:
250 Double Unders
50 Double DB/KB Thrusters (50s/35s)
How’s Your Breath Volume Between Reps?
https://www.youtube.com/watch?v=ZkqZ13PWDHs
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
