WARM-UP -
2 sets:
1:00 Row Arms Only (legs
fully extended)
1:00 Row Legs Only (Arms
fully extended)
1:00 Row (regular)
WORKOUT PREP -
2 sets:
20-second Row (Build in
pace)
10-second Rest
WORKOUT - Numbuh Three
Freedom (RX’d)
Tabata Row (20 rounds)
20-seconds Max Distance
Row
10-second Rest
MAYHEM MINI-PUMP – Leg
Day
3 Rounds
10 Barbell Romanian Deadlift
@ Moderate weight –
maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @
moderate weight – maintain
quality
-rest 30 seconds-
15 Seated Dumbbell Calf
Raise @ moderate weight –
maintain quality
-Rest 2 minutes between
rounds-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
the next station when their
partner finishes. Rest 2
minutes between rounds
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
15x Bootstrappers
2x 15 Adductor Rockbacks
2x 10 Down Dog