Wednesday

WARM-UP -
Hinshaw Warm Up (12-15
minutes)
WORKOUT PREP -
3 sets:
100m Run (build in pace)
4 Toes to Bar
2 Box Jumps (build in height)
WORKOUT - Trick-or-
Treating
Freedom (RX’d)
1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition any way. Athletes
can break up and rotate
movements however they
desire.
MAYHEM MINI-PUMP –
Upper Body
4 Rounds
10 Inverted Skull Crusher @
moderate weight – maintain
quality RPE 7
-rest 30 seconds-
15 Wide Grip Barbell Curls @
moderate weight – maintain
quality RPE 7
-rest 30 seconds-
* Rest 1 minute between
rounds
* Instead of resting :30,
athletes can partner up and
go 1:1 on movements and
advance together to the next
station when their partner
finishes.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Band Biceps Stretch
2x 15 Side Lying Rotations
(each side)