Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
100m Jog
30 sec Row
5 Knees to Elbows
5 Alt. V-ups (each side)
5 Suitcase Deadlifts (each side)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and tall chest –
**3. Workout Prep**
100m Run (workout pace)
5 Toes to Bar
100m Run
Back Squat 4×6
6 Back Squats x 4 sets @80% of 1RM
* Complete a set every 2 minutes *
“Rollin”
For Time:
25 Toes to Bar
400m Run
25 Toes to Bar
800m Run
25 Toes to Bar
400m Run
Do You Struggle With Chest-to-Bar Pull Ups?
https://www.youtube.com/watch?v=D0LeXhN8CXM
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
