Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
5 Wall Balls (focus on breathing/arm cycling)
5 Slow and Controlled Push-Ups
5 Stepback Lunges (each side)
3 World’s Greatest Stretch (each side)
**2. Strength Prep**
– After Warm-Up, give athletes a few mins to work up to 80%. Ensure athletes focus on a deep stomach breath, stay tall with the chest, and drive through the floor.
**3. Workout Prep**
1 set
5 Wall Balls (workout weight)
3 Deficit Push-Ups
10m Dumbbell Lunge Walk
Back Squat 6×2
2 Back Squat x 6 sets @80% of 1RM
* Complete a set every 1 minute 30 seconds *
“Semi-Charmed Life”
3 Rounds
30 Wallballs (20/14)
20 Deficit Push-Ups (4in/2in)
50ft Single Dumbbell Walking Lunge (50/35)
Stiff Hips Are Complicating Your Spinal Mechanics
https://www.youtube.com/watch?v=qSyCV_GHNNA
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