Mayhem Affiliate 05/25/2023
Warm-up
Warm-up
1. Movement Prep/Activation
2:00 Jump Rope
-into-
3 sets:
10 Overhead Walking Lunges + Pass Through (PVC Pipe)
10 Dynamic Squat Stretches
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
2. Strength
Build to a heavy single Snatch Balance
3. Workout Prep
2 Rounds:
5/4 Calorie Assault Bike
4 Box Step Up
Strength
Snatch Balance (Weight)
Workout
Workout (Time)
Honolulu
Freedom (RX’d)
4 Rounds
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)
Independence
4 Rounds
16/13 Calorie Assault Bike
25 Box Step Ups (20/16)
Liberty
4 Rounds
12/10 Calorie Assault Bike
20 Box Step Ups (20/16)
- Target time: 8-10 minutes
- Time cap: 14 minutes
Mobility
Mobility
<ul><li>1 min Calf Smash (each)</li><li>1 min Foam roll Hamstrings</li><li>1 min Barbell quad smash (each side)</li></ul>
Heavy Single (10-12 minutes)
* Rest as needed between sets *