2 sets:
10 Banded Pull Ups
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Single Arm Dumbbell
Bench (light-each side)
5 Goblet Squats (light)
30-second Row
WORKOUT PREP -
2 sets:
5 Bench Press (build in
weight)
5 Goblet Squats (build in
weight)
100m Row
WORKOUT - Cowtown
Coliseum
Freedom (RX’d)
4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats
(53/35)
Max meter Row in remaining
time*
-Rest 2:30 between sets-
*Rollover meters count
(KG conv: 42.5/30 BP, 24/16
KB)
MAYHEM MINI-PUMP – Core
4 rounds:
10 Kettlebell Side Bend (each
side)
20 Dip-Supported Leg Raises
:30-45 sec Face-Up Chinese
Plank
*Rest 2 minutes between
rounds
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Min Ring Bicep Stretch
2x 45 Sec Ring Tricep Stretch
1 Min Dorsiflexion Matrix