Mayhem Affiliate 11/30/2023

Warm-up
Warm-up

1. Movement Prep/Activation
Tabata (20 seconds on/10 seconds rest)
4 sets (each)
Row
Russian Kettlebell Swings
Up Downs

2. Workout Prep
2 sets:
5/4 Calorie Row
4 Kettlebell Swings (build in weight)

Workout
Workout (Time)

Smells like Teen Spirit

Freedom (RX’d)
3 Rounds
30/24 Calorie Row
30 Kettlebell Swings (53/35)
(KG conv: 24/16)

Independence
3 Rounds
25/20 Calorie Row
30 Kettlebell Swings (35/26)
(KG conv: 16/12)

Liberty
3 Rounds
20/16 Calorie Row
20 Russian Kettlebell Swings (light)

  • Target time: 8-10 minutes
  • Time cap: 14 minutes

Core Work
Core (Checkmark)

4 sets:

30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 1:00 beteen sets

Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)

Leave a Reply

Your email address will not be published.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