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
2. Barbell Prep

3 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: 14:00-28:00

*Do a set every 2 minutes.

5 Back Squat @6.5/10 RPE
4 Back Squat @7/10 RPE
3 Back Squat @7.5/10 RPE
2 Back Squat @8/10 RPE
3 Back Squat @7.5/10 RPE
4 Back Squat @7/10 RPE
5 Back Squat @6.5/10 RPE

Metcon Warm-up: 30:00-40:00

Workout Prep
1 Set (at workout pace)
2 Power Snatches (at workout weight)
2 Box Jump Over
4 Wall Ball (at workout weight and height)

Movement Prep/Activation
6:00 moving through
10/8 Calorie Bike (moderate to fast)
5 Power Snatch (increase weight each set)
4 Box Jump (increase height each set)
3 Wall Ball (20/14, 10/9)

Metcon: 42:00-58:00

25 Snatch (155/105)
50 Box Jump Overs (24/20)
100 Wall Ball (20/14) (10/9)

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

1 Minute Barbell Forearm Stretch
2×30 seconds Hip Internal Rotation
1 Minute Couch Stretch