WARM-UP -
Hip Halo
-into-
8:00 AMRAP
30-second Machine
5 Up Downs
10 Box Step Ups
5 Single Dumbbell Thrusters
(each)
WORKOUT PREP -
2 sets:
4 Wall Balls
2 Burpee Box Jump Overs
WORKOUT - Disgust
Freedom (RX’d)
15:00 AMRAP
10-20-30-40-50...
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs
(24/20)
(KG conv: 9/6 WB)
Scoring: Each set is a round.
10 WB and 5 BBJO is round
one, 20 WB and 10 BBJO is
round two, etc.
This is a repeat from October
30th. It’s the retest after
our 8-week wall ball/burpee
progression. Crush it!
MAYHEM MINI-PUMP –
GLUTES AND SHOULDERS
3-4 Rounds, time permitting
10 Weighted Hip Thrust @
moderate weight – maintain
quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise (Or 15
Superman) @ moderate
weight – maintain quality
RPE 7
-rest 30 seconds-
10 Plate Front 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.)
2x 30 Seconds Pigeon
Stretch Drops
15 Bootstrappers
1 Minute Calf & Big Toe