Monday - Backstreet boys

WARM-UP -
3:00 Machine (Start slow and
build pace)
- into -
3 rounds
20 Plate Hops

10 Banded Squats (Hip-
Cycle)

5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty
bar)
5 Overhead Squats (empty
bar)
5 Knees to Elbows
WORKOUT PREP -
2 sets
10 Double Under
5 Overhead Squats (add
weight each set)
3 Toes to Bar
WORKOUT - Backstreet Boys
-
Freedom (RX’d)
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar
(KG conv: 43/29)
MAYHEM MINI-PUMP –
CHEST AND TRICEPS
4 Rounds
10 Alt. DB Incline Bench +
Double DB Incline Bench @
Moderate weight – maintain
control and quality
10 Double DB Skull Crushers
@ moderate weight –
maintain quality

-Rest 2 min between rounds-
MOBILITY -

1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats