Thursday

WARM-UP -
Banded 7s

-into-
8:00 AMRAP

30-second Air Bike
10 Single Arm Dumbbell
Bench (each)
10 Deadbugs
10 RIng Rows
3 Inch Worms
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike (build
in pace)
5 Dumbbell Bench (build in
weight)
Set 1: 5 Kipping Pull Ups
Set 2: 3 Kipping Chest to Bar
Set 3: 1 Bar Muscle Up
WORKOUT Imagination Land
Freedom (RX’d)
Teams of 2
5 Rounds (each)
P1: 15 Dumbbell Bench Press
(50s/35s)
P2: 15/12 Calorie Air Bike
*Both partners work at the
same time and switch when
both are completed
(KG conv: 22.5/15 DBs)

-straight into-
3:00 AMRAP

Max Bar Muscle-ups
(Kipping Chest to Bar) in
the remaining time between
partners. One partner works
at a time.
* Score 1 is time after the 5
rounds are compete (before
the muscle ups). Score 2 is #
muscle ups.
MAYHEM MINI-PUMP –
GLUTES AND SHOULDERS
3-4 Rounds, time permitting
12 Double DB Prone Row
(Or Double DB Bent Over
Row) @ moderate weight –
maintain quality

-rest 30 seconds-
10 Tricep Kickbacks/side @

moderate weight – maintain
quality
* Rest 2 min between rounds
COOL DOWN/MOBILITY -
1 Minute Band Biceps Stretch
1 Minute Band Wrist
Mobilization
4x 5 Quad Foam Rolling
(each leg)