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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
6-minute AMRAP
1:00 Machine
10 Banded Good Mornings
10-sec handstand hold
5 Single Arm Dumbbell Press (each side)
5 Alt. Dumbbell Snatch (lightweight – focus on transition)
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)

**2. Strength Prep**
10:00-15:00
Athletes take 4-5 Sets at 3-5 Reps to establish a 4RM. Finish the 4RM inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

*3. Workout Prep**
2 sets
2-3 Strict Handstand Push-Ups
2 Alternating Dumbbell Snatch (increase weight after 1st set)

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