WARM-UP -
8:00 AMRAP
10 Cossack Squats
30-second Single Unders
5 Bird Dogs (each side)
5 Suitcase Deadlifts (each)
WORKOUT PREP -
2 sets:
3 Burpee Deadlifts
10 Double Unders
WORKOUT - Mockingjay
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift
(2x50s/35s)
30 Double Unders after
each set
(KG conv: 22.5/15 DBs)
MAYHEM MINI-PUMP – Leg
Day
4 Rounds
10 Barbell Romanian Deadlift
@ Moderate weight –
maintain control and quality
RPE 7
10 Hamstring Ring Curls @
moderate weight – maintain
quality RPE 7
15 Seated Dumbbell Calf
Raise @ moderate weight
(each side) – maintain quality
RPE 7
-Rest 2:00 between rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x10 Open Book
20 Scorpion Kicks
1 Min Calf and Big Toe Stretch