Wednesday, 30 April 2025

Conditioning:

3 RFT:

30 GHDs (Or V-Ups)

100ft Single Arm Overhead Walking Lunge (50/35)

50ft Handstand Walk (Or 5 Wall Walks)

Mayhem Mini-Pump: Glutes

3-4 Rounds for Quality:

10 Weighted Hip Thrust @ moderate weight

- Rest :30

15 Standing Barbell Calf Raise @ moderate weight – maintain quality

- Rest 2 mins 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. Rest 2 mins between rounds.