https://www.youtube.com/watch?v=V2oq4hoWdHk
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
30-sec Ski or Row
5 Alt. V-ups (each side)
1 Zombie Climbs
3 Broad Jumps
**3. Workout Prep**
2 sets
5/4 Calorie Ski or Row
1 Rope CLimb (halfway)
* Practice a good take-off and getting the feet up high *
Sept 22 Whiteboard
https://www.youtube.com/watch?v=k7fsds7s3Ug
Sept 22 Workout
https://www.youtube.com/watch?v=7arxEH3vxMQ
Thruster 4×8
Thruster for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
Amanda Waller
2 sets
15/12 Calorie Bike
3 Rope Climbs or 15 Strict Pull Ups
12/10 Calorie Bike
2 Rope Climbs 10 Strict Pull Ups
9/8 Calorie Bike
1 Rope Climb or 5 Strict Pull Ups
– Rest 3:00 between sets –
– Substitute Calorie Row if Ski Erg is unavailable –
Mayhem Ready: Your quads are still too stiff, try this
https://www.youtube.com/watch?v=J6c0fApzpHA
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
