WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
3 Inchworms
10-second Handstand Hold
5 Roll and Reach
WORKOUT PREP-
2 sets:
1 Wall Walk
10 Double Unders
WORKOUT - Open 21.1
Freedom (RX’d)
21.1
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time Cap 15:00
Score is total reps completed
at the Open 15 minute time
cap. We are allowing you to
continue, with a 20 minute
cap. Comment with your
finish time if you finish.
Mayhem Mini-Pump – Chest
and Triceps
3-4 Rounds
12 Single Arm Dumbbell
Bench Press (each side) @
moderate weight – maintain
quality
-rest 30 seconds-
12 Seated Tricep DB French
Press @ moderate weight –
maintain quality
-rest 30 seconds-
12 Seated Chest Fly with
Bands @ moderate weight –
maintain quality
-Rest 2 minutes between
rounds-
* Instead of resting
30-seconds, athletes can
partner up and go 1:1 on
movements and advance
together to the next station
when their partner finishes.
COOL DOWN/MOBILITY -
20x 90/90 Rotations
1 Minute Calf & Big Toe
Stretch
1 Minute Posterior Hip Stretch