Hip Halo Warm Up
-into-
6:00 AMRAP
30-second Air Bike (build
in pace)
10 Cossack Squats
10 Deadbugs
5 Air Squats
WORKOUT PREP -
2 sets:
5 Air Squats
10-second Air Bike (at
workout pace)
WORKOUT - Healer - Medical
Freedom (RX’d)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Air Bike
- Rest 2:00 between sets -
MAYHEM MINI-PUMP – Chest
and Triceps
3 Rounds
10 Barbell Bench Press @
moderate weight – maintain
quality RPE 7
12 Flat Bench DB Chest Fly @
moderate weight – maintain
quality RPE 7
10 Standing Tricep Extension
w/ band @ moderate weight
– maintain quality RPE 7
-Rest 2 min between rounds-
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x :45 Ring Tricep Stretch
4x 5 Quad Foam Rolling
(each leg)
2x 10 Shoulder Extension
Bridge