2-3 Sets
10 Scap Push Ups
10 Alternating Samson Lunge
10 Glute Bridge with 2 second pause at top
10 Hollow Rocks
10 Shoulder Swimmers
Athletes Notes
4 sets (2 sets per side)
Max Single Arm Overhead Split Squat* @30X1
-rest 1:00 between sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many reps you complete each set. You have 4 total sets, 2 per side.
Workout Flow
Max Tempo Single Arm Overhead Split Squat – left arm
-rest 1:00-
Max Tempo Single Arm Overhead Split Squat – right arm
-rest 1:00-
Max Tempo Single Arm Overhead Split Squat – left arm
-rest 1:00-
Max Tempo Single Arm Overhead Split Squat – right arm
Demo Videos
Scaling
4 sets (2 sets per side)
Max Single Arm Overhead Split Squat* @30X1
-rest 1:00 between sets-
*Dumbbell (1×35/25) or Backpack
Mayhem Mom Mods
4 sets (2 sets per side)
Max Single Arm Overhead Split Squat* @30X1
-rest 1:00 between sets-
*Dumbbell (1×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
For Time
200m Farmer Carry*
100 Alternating Single Leg V Ups
200m Farmer Carry*
*Dumbbells (2×50/35) or dual Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete all of the prescribed work.
Workout Flow
As quickly as possible, complete:
200m Farmer Carry
100 Alternating Single Leg V Ups (each leg is one rep)
200m Farmer Carry
Demo Videos
Scaling
For Time
150m Farmer Carry*
75 Alternating Single Leg V Ups or Tuck Ups
150m Farmer Carry*
*Dumbbells (2×35/25) or dual Backpack
Mayhem Mom Mods
For Time
200m Farmer Carry*
100 Modified Alternating Leg V Ups
200m Farmer Carry*
*Dumbbells (2×35 or lighter) or dual Backpack