WARM-UP -
Hinshaw Warm Up
-into-
3 sets:
10 Roll and Reach
10 Deadbugs
10 Single Arm Dumbbell
Suitcase Deadlifts (each)
WORKOUT PREP -
3 set:
50m Run (build in pace)
3 Deadlifts (build in weight)
WORKOUT - Bristol Night
Race
Freedom (RXâd)
20:00 AMRAP
200m Run
5-10-15-20....
Deadlifts (185/125)
(KG conv: 85/57.5 DL)
MAYHEM MINI-PUMP â
GLUTES
3-4 Rounds
10 Weighted Hip Thrust @
moderate weight â maintain
quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @
moderate weight â maintain
quality RPE 7 (Or 15
Supermans)
-rest 1 minute between
rounds-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
the next station when their
partner finishes. Rest 2
minutes between rounds.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minute Bench Stretch for
Lats
1 Minute Forearm Stretch
10x 5 Second Cobra