Crossover Symmetry or
Banded 7’s
-into-
8:00 AMRAP
30-second Air Bike
10 Ring Rows
10 Beat Swings
5 Scap Pull Ups
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike
3 Pull Ups
1 Chest to Bar
WORKOUT - Somebody’s
Watching Me
Freedom (RX’d)
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
MAYHEM MINI-PUMP –
Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @
moderate weight – maintain
quality RPE 7
-rest 30 seconds-
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel
Raise @ moderate weight –
maintain quality RPE 7
* Rest 2 minutes between
rounds
* Instead of resting :30,
athletes can partner up and
go 1:1 on movements and
advance together to the next
station when their partner
finishes.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
20x Shoo the Cat