WARM-UP -
8:00 AMRAP
:15 sec Air Bike (Arms)
:15 sec Air Bike (Legs)
:15 sec Air Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike
2 Hang Power Cleans (work
up in weight)
WORKOUT - New Kids on
the Block
Freedom (RX’d)
21-15-9*
Calorie Air Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Air Bike
15-12-9
Hang Power Cleans (155/105)
*Women’s Calories: 16-12-8
(KG conv: 52/36 HPC1, 70/48
HPC2)
MAYHEM MINI-PUMP –
Glutes
4 rounds:
10 Weighted Hip Thrust @
moderate weight
10 GHD Hip Raise @
moderate weight
*Rest 2 minutes between
rounds
MOBILITY -
1 min tricep smash (each)
1 min calf smash
1 min Barbell grip smash