WARM-UP -
3:00 Machine
-into-
10:00 AMRAP
10 Banded Pull Aparts
10 Single Arm Alternating
Dumbbell Bench Press (each)
10 Deadbugs
5 Low Box Jumps
WORKOUT PREP-
2 sets:
5/4 Calorie Row
3 Bench Press (build in
weight)
2 Box Jump Overs (build in
height)
WORKOUT - Shania Twain
Freedom (RX’d)
120/100 Calorie Row
80 Bench Press (115/75)
40 Box Jump Overs (24/20)
(KG conv: 52/34 BP)
MAYHEM MINI-PUMP – LEG
DAY
4 Rounds
10 DB Good Mornings @
moderate weight – maintain
quality RPE 7
8 Goblet Squat: 1 and a Half
Reps @ moderate weight –
maintain quality RPE 7
10 Single Leg Calf Raise @
moderate weight – maintain
quality RPE 7
-Rest 1 min between rounds-
MOBILITY -
1 min lacrosse ball pec smash
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)