Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
3 rounds
10 Banded Pull Aparts
5 Bench Press (Empty bar-Build across rounds but stay light)
10 Goblet Squats (light)
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –
**3. Workout Prep**
2 sets
15 sec. Row (workout Pace)
5 Thrusters (empty bar)
2 Pull-Ups + 2 Chest to Bar
– rest 30 seconds –
Bench Press 6×3
3 Bench Press x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
We are the Champions
500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
Mayhem Ready:Barbell is Out Lets Mobilize the Arm
https://www.youtube.com/watch?v=dXhZKYTjqRA
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
