Workout of the Day

<p>1. Banded 7s- perform 7 reps of each movement</p><p>2.Mayhem Hip Halo</p><p>3. Barbell Prep</p><p>2-3 Sets ofFront Squat Skill Transfer Exercises<br />3 No Hand (Zombie) Front Squats<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2-3 Sets<br />1:00 Jog<br />10 Hanging Scap Retraction, 5 Kip to Swing<br />10 Hand Release Push Ups<br />*All without vest</p>

<p>5 Tempo Front Squat @ 6/10 RPE<br />5 Tempo Front Squat @ 6/10 RPE<br />3 Tempo Front Squat @ 7/10 RPE<br />3 Tempo Front Squat @ 8/10 RPE<br />1 Tempo Front Squat @ 9/10 RPE<br />1 Tempo Front Squat @ 10/10 RPE<br /><br />*Tempo: 3 seconds down, 2 second pause</p>

<p>4 Sets:<br />Every 2 Minutes (at 0:00, 6:00, 12:00, &amp; 18:00)<br />200m Run<br />In remainder of time: Max Pull ups<br />-rest 1 minute-<br />(at 3:00, 9:00, 15:00, &amp; 21:00)<br />200m Run<br />In remainder of time: Max Push Ups<br />-rest 1 minute-<br />*Complete all with a (20/14) vest</p>

<p>5 Strict Barbell Press @ 7/10 RPE<br />3 Strict Barbell Press @ 7.5/10 RPE<br />3 Strict Barbell Press @ 8/10 RPE<br />1 Strict Barbell Press @ 9/10 RPE<br />1 Strict Barbell Press @ 10/10 RPE<br />AMRAP in 60 seconds of L Seated Strict Barbell Press @ 55#/45#</p><p> </p><p>5 Deadlifts @ 7/10 RPE<br />5 Deadlifts @ 7.5/10 RPE<br />5 Deadlifts @ 8/10 RPE<br />5 Deadlifts @ 8.5/10 RPE<br />5 Deadlifts @ 9/10 RPE<br />*5 Sit to Jump Tall Box Jumps after each set.<br /><br />**Sit to Jump Tall Box Jump: sit in a chair and then explode up onto box</p>