WARM-UP -
Hip Halo
-into-
6:00 AMRAP
5 Wall Ball Front Squats
5 Wall Ball Push Press
10 Alternating V-Ups
30-second Jog
WORKOUT PREP -
2 sets:
50m Run
5 GHD’s
5 Wall Balls
WORKOUT - Revenge of
the Sith
Freedom (RX’d)
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9)
(Or 20 Wall Balls 20/14,
11ft/10ft)
(KG conv: 14/9 for option A,
9/6 for option B)
MAYHEM MINI-PUMP – Leg
Day
4 Rounds
10 Rear foot elevated DB
Split Squat (each side) @
moderate weight – maintain
quality RPE 7
15 Seated Dumbbell Calf
Raise @ moderate weight –
maintain quality RPE 7
-Rest 1 min between rounds-
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash