Mayhem Affiliate 06/08/2023


1. Movement Prep/Activation
Hip Halo Warm up
3 sets:
20-second Row
10 Single Arm Shoulder Press (each)
5 Deadlifts (empty bar – build across sets)

2. Strength Prep
Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups

3. Workout Prep
1 set:
4 Dumbbell Step Ups
2 Burpees
1 Wall Walk

Deadlift (Weight)

Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets

Strict Handstand Push up (Find a max set of strict handstand push-ups)

Workout (Time)

Count von Count

Freedom (RX’d)
3 Rounds
24 Single Dumbbell Step Up (50/35)(20)
12 Burpees
6 Wall Walks
(KG conv: DB 22.5/15, box 50 cm)

3 Rounds
24 Single Dumbbell Step Up (35/25)(20)
12 Burpees
4 Wall Walks
(KG conv: DB 15/10, box 50 cm)

3 Rounds
24 Step Ups (20)
12 Up Downs
50ft Bear Crawl
(KG conv: box 50 cm)

  • Target time: 8-10 minutes
  • Time cap: 12 minutes

<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>

Leave a Reply

Your email address will not be published. Required fields are marked *