WARM-UP -
3:00 Row (build in pace)
-into-
6:00 AMRAP
5 Kip Swings
5 Hanging Knee Raises
8 Dumbbell Snatches (light)
4 Inch Worms
WORKOUT PREP -
2 sets:
5 Calorie Row
4 Hang Dumbbell Snatch
(build in weight)
3 Toes to Bar
WORKOUT - Taco
50/40 Calorie Row
40 Alternating Hang
Dumbbell Snatch (50/35)
40 Toes to Bar
40 Alternating Hang
Dumbbell Snatch (50/35)
50/40 Calorie Row
(KG conv: 22.5/15 DB)
MAYHEM MINI-PUMP – Arms
and Shoulders
4 Rounds
10 Barbell Strict Press @
Moderate weight – maintain
control and quality RPE 7
12 Plate Front Raise @
moderate weight – maintain
quality RPE 7
10 Barbell Drag Curls @
moderate weight – maintain
quality RPE 7
-Rest 1 min between rounds-
COOL DOWN/MOBILITY -
2 Minutes Bench Stretch for
Lats
10 Wall Jefferson Curls
2x 45 Seconds Ring Tricep