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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
Hip Halo
-into-
Every min x 3 minutes
– With an Empty Bar –
5 Muscle Cleans
4 Front Squats
3 Push Press
2 Thrusters (Pause a the top and breathe)

**2. Workout Prep**
3 sets
5/4 Calorie Row (Workout Pace)
4 Thrusters (Workout Weight)
– Focus on breathing and smooth reps –

Mayhem Ready: Sneaky ways to a better overhead positionGoblet Squat: 1 and a Half Reps 4×12