WARM-UP -
8:00 AMRAP
30-second Jump Rope
5 Inch Worms
30-second Air Bike
10 Box Step Ups
WORKOUT PREP -
2 sets:
10 Double Unders
5/4 Calorie Air Bike (build
in pace)
2 Box Jump Overs (build in
height)
WORKOUT -
Whatchamacallit
Freedom (RX’d)
5 sets:
50 Double Unders
15/12 cal Air Bike
10 Box Jump Overs (30/24)
-rest 1:1 between rounds-
* Rest 1:1 meaning to rest the
amount of time it took to
complete the round.
MAYHEM MINI-PUMP – ARMS
4 rounds:
10 Inverted Skull Crusher @
moderate weight RPE 7
10 Standing KB Crush Grip
Bicep Curl @ moderate
weight RPE 7
*Rest 1 minute between
rounds
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Calf Foam Rolling
2x 1 Min Ring Bicep Stretch
1 Min Foot Smash