WARM-UP -
3:00 Row (build in pace)
-into-
7:00 AMRAP
5 Up Downs
5 Inchworms
5 Roll and Reach
25ft Walking Lunge
WORKOUT PREP -
2 sets: With partner
20-second Row
-build in pace, practice
transitioning on and off the
rower-
WORKOUT - Bedtime Stories
Freedom (RX’d)
Teams of 2 (1:1)
12 sets (each)
250/200m Row
* Teams should set the
rower up in interval mode, or
manually reset the monitor
before each row. Score is
total clock time (including
transitions).
MAYHEM MINI-PUMP – Core
3 Rounds
8 Single Arm Overhead
Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each
side)
-rest 30 seconds-
30 yd KB Front Racked/
Overhead Carry (left/right)
* 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 & Big Toe
Stretch
10x 5 Second Cobra
1 Minute Quardruped Forearm