WARM-UP -
3:00 Row (build in pace)
-into-
3 sets
10 Hollow Rocks
10 Russian Kettlebell Swings
(light)
4 Up Downs + Jump Over
Rower
WORKOUT PREP -
2 sets:
5/4 Calorie Row (build in
pace)
4 Kettlebell Swings (build in
weight)
2 Burpee Over Rower
WORKOUT - Indiana Pacers
Freedom (RXâd)
Every 6:00 (4 sets)
36/28 Calorie Row
24 Kettlebell Swings (53/35)
12 Burpee Over Rower
(KG conv: 24/16 KB)
MAYHEM MINI-PUMP â LEG
DAY
3 Rounds
10 Barbell Romanian Deadlift
@ Moderate weight â
maintain control and quality
RPE 7
10 Hamstring Ring Curls @
moderate weight â maintain
quality RPE 7
-Rest 1:00 between rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Cat Cow
2x 1 Min Ring Bicep Stretch