WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
10:00 AMRAP
45-second Row
5 Pike Push Ups
5 Single Arm Ring Rows
(each)
10 Box Step Ups (low)
WORKOUT PREP-
2 sets:
4 Ring Rows
2 Handstand Push Ups
4 Box Jump Overs (build in
height)
WORKOUT - Jeopardy!
Freedom (RX’d)
AMRAP 2:00 (8 sets Max)
15 Ring Rows (Or 15 Bent
Over Dumbbell Rows
(35s/25s)
10 Handstand Push Ups
Max Box Jump Overs (24/20)
-no rest between sets-
*Continue the pattern until
100 Box Jump Overs total
are accumulated. There is a
16 minute time cap (8 sets of
the AMRAP).
MAYHEM MINI-PUMP –
Glutes
4 rounds:
10 Weighted Hip Thrust @
moderate weight RPE 7
10 Single leg DB Romanian
Deadlift (each side) @
moderate weight RPE 7
10 Russian Kettlebell Swing @
moderate weight RPE 7
*Rest 2 minutes b/t rounds
COOL DOWN/MOBILITY -
2x 10 Down Dog
20x Shoo the Cat
2x 10 Foam Roll Up Wall