WARM-UP -
8:00 AMRAP
45-second Air Bike
8 Box Step Ups
4 Up Down + Get Overs
10 Banded Pass throughs
WORKOUT PREP -
1 set:
5/4 Calorie Air Bike
2 Burpee Box Get Overs
5/4 Calorie Air Bike
WORKOUT - Maverick and
Goose
Freedom (RX’d)
Every 10:00 ( 3 sets)
15/12 Calorie Air Bike
12 Burpee Box Get Overs
(30/24)
15/12 Calorie Air Bike
9 Burpee Box Get Overs
(30/24)
15/12 Calorie Air Bike
6 Burpee Box Get Overs
(30/24)
*Repeat from Aug 16th, 2022
MAYHEM MINI-PUMP – Chest
3 sets:
6 Dumbbell Incline Bench
Press at RPE 9
12 Wide Grip Push Ups
25 Banded High to Low Chest
Flies at RPE 7-8
-rest 2 minutes between sets-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
2x 10 Down Dog
1 Min Posterior Shoulder
Smash
1 Min Foam Roller Angels