Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

Movement Prep/Activation and Increasing Heart Rate
Row 2:00 easy
10 Wall Ball (light)
Row :30 easy
Row :30 moderate
10 Wall Ball (light)
Row :30 easy
Row :30 moderate/fast
10 Wall Ball (at workout weight)
Row :30 easy
Row :30 fast
10 Wall Ball (at workout weight)

Workout Prep
*Use the movement prep above and set 1 of the row as workout prep today

Metcon: 14:00-58:00

5 sets:
Row 1000m
-rest 2 minutes b/t sets-

-then-

5 sets:
30 Wall Balls (20/14) (10’/9′)
-rest 1 minute b/t sets-

Optional Strength:

3 Sets
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk

2 Sets
1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk

*Pause Push Jerk: Pause in the receive for 2 seconds.
**Rest as needed between sets.

Optional Gymnastics:

Test Day:
2 minutes
Max Rope Climbs

Suggested Warm Up:
3 rounds of:
5 Chin Ups
5 Burpees
5 V Ups

CD:

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers
2x 15 Adductor Rockbacks
2x 10 Down Dog