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
2 Sets
Set 1: Row, Set 2: Ski
:45 easy
:15 moderate
:30 easy
:15 moderate/fast
:15 easy
:15 fast
:05 sprint
5 Box Jump (build in height each set)

Metcon: 14:00-55:00

3 Rounds
12 Box Jump Over (30/24)
18 Calorie Ski

-rest 3 minutes-

3 Rounds
24 Calorie Row
18 Calorie Ski

-rest 3 minutes-

3 Rounds
12 Box Jump Over (30/24)
24 Calorie Row

-rest 3 minutes-

3 Rounds
12 Box Jump Over (30/24)
18 Calorie Ski
24 Calorie Row

CD: 57:00-60:00

*Choose 1 of the following:
15x Bootstrappers
2x 10 Foam Roll Up Wall
1 Minute Foot Smash

Optional Strength:

3 Back Squat @60%1RM Back Squat
3 Back Squat @65%1RM Back Squat
3 Back Squat @70%1RM Back Squat
3 Back Squat @75%1RM Back Squat
3 Back Squat @75%1RM Back Squat
*Rest as needed between sets.