Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
3 rounds
10 Alternating Dumbbell Bench (total)
10 Dumbbell Bent over rows
10 Wall Ball Front Squats
20 Plate Hops
**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
10 Jumping Air Squats
100m Run
5 Wall Balls (focus on cycling the arms)
– rest 30 seconds between sets –
Bench Press 5×4
4 Bench Press x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Black Coffee
Teams of 2
3 Rounds (each)
50 Wallballs (20/14)
400m Run
* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds *
Mayhem Ready The Pistol Archetype
https://www.youtube.com/watch?v=Otk2gkraq6A
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
