WARM-UP -
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
WORKOUT PREP -
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to 12in target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WORKOUT - “I do not like
the Cone of Shame”
Freedom (RX’d)
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump
(4ft/3ft)
MAYHEM MINI-PUMP – LEG
DAY
4 Rounds
8 Split Stance DB Romanian
Deadlift (each side) @
Moderate weight – maintain
control and quality RPE 7
15 Single Leg Calf Raise @
moderate weight (each side)
– maintain quality RPE 7
-Rest 1 min between rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
2 Minute Bench Stretch for
Lats (each side)
2x10 Reverse Leg Raises
2x10 Down Dog