**Estimated Total Session Time: 2 Hours (Everything Included)** --- ### **🔥 WARMUP 🔥** **1️⃣ Crossover Symmetry Activation Plus OR Banded 7s** 👉 Perform **7 reps** of each movement --- **2️⃣ Mayhem Hip Halo Activation** 👉 Complete the following: - **🔄 10 Side Steps** (R/L) - **🔄 10 Forward/Backwards Walks** (R/L) - **🍑 10 Glute Bridges** - **🍑 10 Single Leg Glute Bridges** (R/L) - **🐦 10 Bird Dogs** (R/L) - **🪑 10 Squats** --- **3️⃣ Barbell Prep** 👉 **2-3 Sets:** - **💪 10 Hand Release Push Ups** - **🏋️‍♂️ 5 Single Arm Bench Press** (each side, moderate) 👉 **Dumbbell Bench Press Progression:** - **🔼 10 DB Bench Press + 10 DB Piston Bench Press** @6.5/10 RPE - **🔼 8 DB Bench Press + 8 DB Piston Bench Press** @7.5/10 RPE - **🔼 6 DB Bench Press + 6 DB Piston Bench Press** @8.5/10 RPE - **🔼 8 DB Bench Press + 8 DB Piston Bench Press** @8/10 RPE - **🔼 10 DB Bench Press + 10 DB Piston Bench Press** @7/10 RPE 👉 **12 Pendlay Rows** 👉 **10 Single Arm Dumbbell Bent Over Rows** @6-7/10 RPE (each arm) 👉 **Rest 2:00-2:30 between sets** --- ### **💥 FINISHER 💥** **Partner Workout** 👉 **2 Sets** **🕒 AMRAP 12 Minutes:** - **🔥 120/105 Calorie Ski Erg (OR Row)** - **🏋️‍♂️ 90 Power Cleans (135/95)** 👉 *Both partners work at the same time. Switch as desired. If you finish 1 movement before the other is done, partners can trade out work on that movement.* **In Time Remaining - Max Rounds:** - **🪂 6 Box Jumps (30/24)** - **🏋️‍♀️ 9 Shoulder to Overhead (135/95)** 👉 *Rest 6 minutes between sets* 👉 *For Max Rounds part: Both partners work at the same time. Partner 1 does box jumps while partner 2 does shoulder to overhead, then switch when both are done.* —— #WorkoutMotivation #StrengthTraining #partnerworkout #fitnessgoals #hiit #pendlayrow #boxjumps #powerclean - @austin1364