Mayhem Affiliate 6/11/2022
Warm-up
Estimated Total Session Time:
1 Hour (Everything Included)
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
1:00 Machine
1:00 Jump Rope
-into-
3 sets:
10 Ring Rows
3 Inch Worms
1 Zombie Climb
2. Workout Prep
2 sets:
5/4 Calorie Ski
1 Rope Climb (1 pull)
Workout
Metcon (4 Rounds for reps)
Freedom (RX’d)
4 sets:
25/20 Calorie Ski (OR Row)
3 Rope Climbs (Or 10 Burpee Pull-ups)
25/20 Calorie Ski (OR Row)
-rest 1:1 between sets-
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Cooldown/Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
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