”Two Worlds”
2 sets
5 rounds
1 Rope Climb (Or 6 Strict
Pull Ups)
15 m Single Dumbbell
Walking Lunge 22,5/15
-Rest 5:00 between sets-
MAYHEM MINI-PUMP –
Glutes and Core
3 rounds at moderate weight:
10 Weighted Hip Thrus
-rest 30 seconds-
10 Kneeling Banded Hip
Extension
-rest 30 seconds-
10 Lateral Band Walk
-rest 30 seconds-
10 Standing Banded Pallof
Press (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-Rest 2 minutes between rounds-