WARM-UP -
8 min AMRAP
45-second Row
5 Hanging Knee Raises
4 Dumbbell Snatches
(building)
5 Cat/Cows
WORKOUT PREP -
2 sets:
50m Run
4 Toes to Bar
4 Alternating Dumbbell
Snatches (build in weight)
WORKOUT - Dickies Triplet
Freedom (RX’d)
5 Rounds
175m Run
12 Toes to Bar
6 Alternating Dumbbell
Snatch (70/50)
(KG: 32.5/22.5 DB)
MAYHEM MINI-PUMP – Leg
Day
3 Rounds
10 Elevated Toe Double
DB Romanian Deadlift @
Moderate weight – maintain
control and quality RPE 7
10 Lying DB Hamstring
Curl @ moderate weight –
maintain quality RPE 7
15 Single Leg Calf Raise @
moderate weight– maintain
quality RPE 7
-Rest 2 min b/t rounds-
COOL DOWN/MOBILITY -
2x 8 Bretzel
2x 45 Seconds Ring Tricep
Stretch
45 Seconds Supine Twists