Hip Halo Warmup
-into-
Crossover Symmetry or
Banded 7’s Warmup
-into-
8:00 Amrap
20 sec Assault Bike
4 Updowns to Seal Pose +
Box Get-over
5 GHD’s to Parallel
4 Kip Swings + 2 Pull Ups
4 inch Worms
WORKOUT PREP -
2 sets:
2 Burpee Box Get Overs
5/4 Calorie Assault Bike
5 GHD’s
1 Bar Muscle Up
WORKOUT - Mayhem Classic
Chipper
-
Freedom (RX’d)
25 Burpee Box Get Over
(30/24)
50/40 Calorie Assault Bike
(OR 40/32 Calorie Echo Bike)
25 GHD Sit-Up (Or Stick Sit
Ups)
15 Bar Muscle-Up (Or 30
Chest to Bar)
25 GHD Sit-Up (Or Stick Sit
Ups)
50/40 Calorie Assault Bike
(OR 40/32 Calorie Echo Bike)
25 Burpee Box Get Over
(30/24)
MOBILITY -
1 min couch stretch (each
side)
1 min twisted cross (each
side)
30 sec bicep stretch on wall
(each side