Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Partner Warmup
3 rounds
P1: Easy Machine
P2: 20 plate hops
5 box step-ups (each side)
5 Wall Ball Slams
10 floor plate press
– switch when a partner finishes the round –
**2. Workout Prep**
1 set
5 Push Ups (each)
4 Dumbbell Box Step Ups (each)
10 Double Unders (same time)
3 Slam Balls (each)
Arabian Nights
Teams of 2
100 Pushups
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Kettlebell Swings (70/53))
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
Mayhem Ready: Barbell is out, let’s 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
Seated Arnold Press 4×12
4 Sets: 12 Reps
*Build to a Moderate Weight and stay the same across all sets.
Weighted Hip Thrust 5×12
5 Sets: 12 Reps
*Build to a Moderate Weight and stay the same across all sets.
