Aux

3 Sets:
DB to Opposite Foot x10ea @ 5#

Knee Tuck Crunch x10 w/ 5# DBs

3 Sets:

Half Kneeling For/Rev Valslide x8ea

Kneeling Valslide Abduction x8ea

Valslide Hamstring Curls x8ea

Valslide Front/Side Splits

Metcon

AMRAP 10:

5 Hang Power Snatch, 135#

15 Cals Bike

5R + 2

Mayhem Aerobic 7.1

3 Sets:

1000 meters mod - 4:47

Rest 2 minutes

400 meters mod - 1:53

Rest 3 minutes

4:26, 1:39

4:36, 1:40

4:42, 1:46

Pump N Row Challenge

20 minute cap:

2000m row into Max set of unbroken bench press @ 205#

Each successful bench press repetition completed deducts 10 seconds off your 2000m row time

Rest as needed after Row

Row time = 9:50

Bench Press reps = 13

Final time = 7:40

Rear Neck 3x12 @ 80#

Banded Hip Thrusts 3x20

Nordics to incline 2x4, 4x1

Aux/Str

3 Sets:

Stability Ball Leg Curls x15

B Stance DB DLs x10ea @ 45#

3 Sets: 

MF Standing Hamstring Curls x15 @ 10#

Prone Banded Hamstring Curls x15

3 Sets:

DB Butterfly x20 @ 15#

Copenhagen Plank w/ hip flexion x 30 secs

Low Squat Hip Opener x10

Aux/Str

4 Sets:

V Sit Bilateral Hip Flexor Raise x15

90/90 Take Off x5

Half Kneeling Hip Flexor Raise x15

3 Sets:

Band Assisted Reverse Nordics x12

Slant Board Squats x12 @ 1 pood KB

Floating Heel Partial Squats x12 @ BW

KOT Squat to bench x12

MF Standing Hip Flexion IR/ER 1 x 1 minute @ 10#

Metcon

10 down to 1:

Back Squat, 185#

Burpees

9:58

Mayhem Aerobic 6.2

5 Sets:

500 meters mod - 2:29

100 meter walk  ~1:15

2:16, 2:19, 2:18, 2:21, 2:21

*Rest 5 minutes

4 x 150 meters fast then 150 meters walk

*Increase speed each set

:33, :32, :28, :25

Mayhem Aerobic 6.1

4 Sets:

400 meters mod/fast - 1:48

200 meters easy - 1:48

*Rest 3 minutes 

4 Sets: 

200 meters mod/fast - :54

100 meters easy - :54

Rx'd

Str

Back Squat 10-10-7-7-4-2-1 @ 225# - 250# - 275# - 295# - 315# - 330# - 345#

Mayhem Aerobic 5.2

*Rest as needed between the 3 distances

EMOM 4:

100 meters @ 6 minute mile pace - :22

18-19 secs

150 meters x 4 @ 6 minute mile pace - :34

*Rest 60 sec between

26-27 secs

2 x 200 meters

First @ 6 minute mile pace - :45 - 42 secs

Second max effort - 33 secs

*Rest 3 mins btwn

Metcon

4 RFT:

20 Cals Bike

1 Round of DT @ 155#

LT = 13:51 in February

13:35

Mayhem Aerobic 5.1

1000 meters mod/fast - 4:49

Rest 1 minute

400 meters mod/fast - 1:56 

Rest 2 minutes

1000 meters mod/fast - 4:49

Rest 1 minute

400 meters mod/fast - 1:56 

Rest 2 minutes

400 meters mod/fast - 1:56 

Rest 2 minutes

400 meters mod/fast - 1:56 

1000s:  4:40, 4:39

400s:  1:48, 1:48, 1:47, 1:44

Aux

3 Sets:

Front Plank w/ mini thigh band Valslide knee tuck to hip abductions x10

Front Plank w/ mini thigh band leg raises x10ea

Valslide Leg Curls x10

3 Sets:

Bench Supported straight leg hip lifts x10

Reverse Crunch w/ eccentric x10

DB Reach Under to Extension x10ea @ 15#

Bulgarian Split Squat Iso Hold 3 x 20sec @ BW

Weighted hip 90/90

Mayhem Aerobic 4.2

10 x 2 minutes w/ 15 sec rest between - moderate

First 10 mins = 1900 meters, 2nd 10 mins = 1820 meters.  Total = 3720 meters

*Rest 15 minutes

2 x 80 meters mod/fast then 1 x 100 meters mod/fast w/ 2 mins rest between

*Rest 6 minutes

1 Minute for max distance - ~335 meters