Hip Halo Warm-Up
-into-
8:00 AMRAP
3 Front Squats
4 Up Downs Over Bar
5 Kip Swings
10 Ring Rows
WORKOUT PREP -
3 sets:
2 Front Squats (build in
weight)
2 Bar Facing Burpees
3 Pull Ups
WORKOUT - Glazed Donut
Freedom (RX’d)
3 Rounds
10 Front Squats (115/80)
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats (115/80)
30 Bar Facing Burpees
30 Pull Ups
(KG conv: 52.5/35 FS)
MAYHEM MINI-PUMP – Chest
and Triceps
3 Rounds
8x 1:1:2 Incline DB Bench @
Moderate weight – maintain
control and quality RPE 7
12 Resistance Band Chest Fly
– High to Low@ moderate
weight –maintain quality
RPE 7
-Rest 1 min b/t rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x10 Bootstrappers
1 Min Calf Foam Rolling
2 Min Bench Stretch for Lats