WARM-UP -
4:00 Machine
-into-
4:00 AMRAP
4 Inch Worms
4 Up-Downs to Target
3 Burpees to Target
20-second Air Bike (mod-
fast)
WORKOUT PREP-
1 set:
5 Burpees to 6in Target (at
workout pace)
WORKOUT - Malasadas
(Open 12.1)
Freedom (RX’d)
7:00 Amrap
Max Burpee to bar (6in
target)
MAYHEM MINI-PUMP –
Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @
moderate weight – maintain
quality RPE 7
10 GHD Hip Raise (Or 15
Superman) @ moderate
weight – maintain quality
RPE 7
10 Plate Front Raise @
moderate weight – maintain
quality RPE 7
-Rest 2 min between rounds-
MOBILITY -
1 min tricep smash (each)
1 min overhead banded
distraction (each)
1 min Barbell grip smash
(each side)