WARM-UP -
Hinshaw Warm Up (12-15
minutes)
WORKOUT PREP-
2 sets:
100m Run (Build in pace)
10m Any Object Carry (build
in weight)
WORKOUT - Track and Field
Freedom (RX’d)
For time:
1600m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry
(70/50)
75 yard sprint
75 yard Any Object Carry
(70/50)
100 yard sprint
(KG: 32.5/22.5 Object)
** Alternative option in notes
if limited on space **
MAYHEM MINI-PUMP –
Glutes and Core
3 rounds:
10 Weighted Hip Thrust @
moderate weight RPE 7
10 Alternating Double DB
Step Back Lunges (Front
Rack) (each side) @
moderate weight RPE 7
10 Kneeling Banded Hip
Extension @ moderate
weight RPE 7
*Rest 2 minutes b/t rounds
COOL DOWN/MOBILITY -
4x 5 Quad Foam Rolling
(each leg)
1 Minute Forearm Smash
2x 10 Shoulder Extension
Bridges