WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
8:00 AMRAP
45-second Row OR (10yd
Sled Pull Standing + 10yd
Sled Pull Seated (empty))
5 Inchworm
3 Pike Push Ups
WORKOUT PREP -
2 sets:
2 Handstand Push Ups
1 Strict Handstand Push Up
5 cal Row OR (10yd Sled Pull
Standing + 10yd Sled Pull
Seated (build in weight))
WORKOUT - Push Pull 2.0
Freedom (RX’d)
45 Push-Ups
30/24 Calorie Row (Or 80-
foot sled pull from standing
(135/90 lb))
30 Handstand Push Ups
30/24 Calorie Row ( Or 80-
foot sled pull seated from the
platform (135/90 lb))
15 Strict Handstand Push Ups
(KG conv: 60/40 sled)
MAYHEM MINI-PUMP – Back
and Biceps
3 Rounds
10 Strict Pullups @ Moderate
weight – maintain control and
quality RPE 7
10 Seated Straight Bar Row @
moderate weight – maintain
quality RPE 7
10 DB Spider Curls @
moderate weight – maintain
quality RPE 7
-Rest 2 min b/t rounds-
COOL DOWN/MOBILITY -
1 Minute Couch Stretch
2x 10 Down Dog
20 90/90 Rotations