https://www.youtube.com/watch?v=0g-Z6KuZKzQ
Sept 20 Warm Up
https://www.youtube.com/watch?v=NsmdHApI8nI
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
7 min AMRAP
20-sec single unders
10 Sit-Ups
5 Strict Pull-ups or Ring Rows
5 Push-ups
**2. Workout Prep**
3 sets
10 Double Unders
4 GHD’s
2 Burpee Pull-Ups *
* 2nd set: 2 Burpee Chest to Bar
* 3rd set 2 Burpee Muscle Ups
Sept 20 Whiteboard
https://www.youtube.com/watch?v=KqyIGKNbnC4
Sept 20 Workout
https://www.youtube.com/watch?v=kJ0stVE5pqQ
The Suicide Squad
5 Rounds
60 Double Unders
15 Strict Sit Ups
5 Burpee Pull Ups
Bench Press 4×12
Bench Press for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps
Superset with Bent Over Rows
DB/KB Bent Over Row 4×12
Bent Over Row for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps
Mayhem Ready: Use your warm up to remind your body and mind what’s possible
https://www.youtube.com/watch?v=yJdWJyQuecA
If you have trouble getting warm or being in good position for our squats, then try this!
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
