Workout of the Day

<p>1. Banded 7s- perform 7 reps of each movement</p><p>2.Mayhem Hip Halo Activation</p><p>* 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</p><p>3. Barbell Prep</p><p>Burgener Warm Up Clean<br />Front Squat Skill Transfer Exercises<br />3x High Hang Clean + 3x Hang Clean + 3x Clean</p><p>3-5 reps at each movement for Burgener Warm Up and Skill Transfer *</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>3Sets<br />1:00 Cardio (moderate)<br />25 Plate Hop<br />:15-30 Free Standing Handstand Hold Practice<br />10 Downward Dog to Seal Pose<br />10 Single Arm Dumbbell Deadlift (each side, moderate)<br />-Then-<br />Warm Up to Deadlift weight.</p>

<p>1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE<br />1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE<br />1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE<br />1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE<br />1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE<br /><br />*Preferably not cycled. Reset between clean pulls &amp; cleans.<br />**As the weight gets heavier, you will eliminate the additional power clean.</p>

<p>AMRAP 3 Minutes<br />75 Double Unders (together)<br />50ft Handstand Walk (together)<br />Max Deadlifts (275/185) (split)<br />*Go until you get 75 reps<br />-rest 1 minute b/t sets-<br /><br />Individual version:<br />AMRAP 3 Minutes<br />75 Double Unders<br />50ft Handstand Walk<br />Max Deadlifts (275/185)<br />*Go until you get 35 reps<br />-rest 1 minute b/t sets-</p><p> </p><p>23 min cap</p>

<p>4 Sets:<br />10 Weighted Hip Thrust @RPE7<br />-rest 1 minute b/t sets-<br /><br />4 sets:<br />10 Standing DB Lateral Raise @RPE7<br />-rest 1 minute b/t sets-<br /><br />4 sets:<br />10 GHD Hip Raise @RPE7<br />-rest 1 minute b/t sets-<br /><br />4 sets:<br />5-10+ Wall Facing Strict Handstand Push Ups @RPE7<br />-rest 1 minute b/t sets-<br /><br />-then-<br />Crossover Symmetry Iron Scap Protocol</p>