FRIDAY
WARM-UP -
2:00 Machine
-into-
10:00 AMRAP
10 Banded Pass Throughs
4 Worlds Greatest Stretch
(each)
4 Up Downs
10 Sit Ups
4 Hang Muscle Snatch (PVC -
empty bar)
WORKOUT PREP-
3 sets:
3 Hang Power Snatch (build
in weight)
2 Burpee Over Bar
4 V-Ups
4 Wall Balls (build in weight)
WORKOUT - Dignan
Freedom (RX’d)
10:00 AMRAP
10 Hang Power Snatch
(75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)
(KG conv: 35/25 HPS, 9/6
WB)
MAYHEM MINI-PUMP – LEGS
AND CORE
3-4 rounds:
10 Barbell Romanian Deadlift
@ Moderate weight –
maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each
side) @ moderate weight –
maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each
side)
-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. Rest 2
minutes between rounds
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Reverse Leg Raises
(each side)
2x 1 Minute Ring Bicep
Stretch
1 Minute Barbell Forearm
Stretch