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

Barbell Prep
2 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Strength: 14:00-26:00

*Do a set every 2 minutes.

3 Sets
3 Tempo Back Squat (Build in weight each set, but stick to the tempo)

-Then-

5 Sets
1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles)

*Tempo 32X1 = 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top

Metcon Warm-up: 28:00-38:00

Workout Prep
1 set (at workout pace):
3 Shuttle Runs (50ft)
1 Squat Clean (at workout weight)
3 GHD Sit Ups

Movement Prep/Activation and Increasing Heart Rate
1 Set
5 Shuttle Jog
3-5 Squat Cleans (start light and build in weight)
10 Alternating V Ups
-Then-
Warm up to workout weights

Metcon: 40:00-60:00

*Due to the nature of M60’s time limit, this workout has been slightly altered from the workout seen in the video, follow what is written here on the whiteboard.

20 Minute AMRAP
10 Squat Cleans (185/125)
60 Shuttle Runs (50ft)
10 Squat Cleans (185/125)
90 GHD Sit Ups
10 Squat Cleans (185/125)
*If you finish 1 full round STOP!

Optional Gymnastics:

Test Day:
2 minutes
Max Strict Ring Muscle Ups

Suggested Warm Up:
3 rounds of:
2 Box Ring Muscle Ups
5 Inchworm to Push Ups
15 Kip Swings on Rig or Rings

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

2x 30 Second Foam Roller Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix