Thursday 12/26

Hip Halo

-into-
8:00 AMRAP

10 Deadbugs
3 Front Squats (empty bar)
5 Kip Swings
5 Hanging Knee Raises
WORKOUT PREP -
3 sets:
3 Front Squats (build in
weight)
3 Toes to Bar
WORKOUT Candy Cane
Wishes
Freedom (RX’d)
7 Rounds
7 Front Squats (135/95)
14 Toes to Bar
(KG conv: 60/42.5 FS)
MAYHEM MINI-PUMP – Leg
Day
3-4 Rounds
12 Lying DB Hamstring Curl @
moderate weight – maintain
quality RPE 7

-rest 30 seconds-
10 Standing Barbell Calf

Raise @ moderate weight –
maintain quality RPE 7
* Rest 1-2 minutes between
rounds
* Instead of resting :30,
athletes can partner up and
go 1:1 on movements and
advance together to the next
station when their partner
finishes.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Posterior Shoulder
Smash
1 Minute Ring Lat Stretch
1 Minute Barbell Forearm
Stretch