WARM-UP -
10:00 AMRAP
1:00 Machine
10 Glute Bridges
10 Suitcase Deadlifts (each)
10 Cat Cows
10 Step Ups
10 Alternating V-Ups
WORKOUT PREP -
2 sets:
5 Deadlifts (build in weight)
2 Box Jumps
4 GHDs
WORKOUT Milk and Cookies
Freedom (RXâd)
18:00 AMRAP
9 Deadlifts (115/80)
12 Box Jumps (24/20)
15 GHDs (Or V-Ups)
(KG conv: 52.5/35)
MAYHEM MINI-PUMP â
Upper Body
3 Rounds
10 Supported Single Arm DB
Tempo Row (each side)@
moderate weight â maintain
quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @
moderate weight â maintain
quality RPE 7
* Rest 2 minutes between
rounds
* Instead of resting :30,
athletes can partner up and
go 1:1 on movements and
advance together to the next
station when their partner
finishes.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Quardruped Forearm