WARM-UP -
8:00 AMRAP
50m Jog
3 Inch Worms
10-second Handstand Hold
10 Banded Pass-throughs
WORKOUT PREP -
2 sets:
50m Run (build in pace)
1 Wall Walk
WORKOUT “Lightbulb!”
Freedom (RX’d)
15:00 AMRAP
200m Run
1-2-3-4-5-6. . .
Wall Walks
*Run is equal to 4 reps (1 rep
= 50m)
MAYHEM MINI-PUMP – Leg
Day
3 Rounds
10 Barbell Romanian Deadlift
@ Moderate weight–maintain
control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @
moderate weight – maintain
quality RPE 7
* Rest 2 minutes 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 QL Stretch
1-2 Minutes Squat Rack Pec
Minor