Mayhem Affiliate 08/20/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Row
5 Pike Push-ups
30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead)
5 Power Cleans (empty bar)
3 sets:
1:00 Row
5 Pike Push-ups
30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead)
5 Power Cleans (empty bar)
2. Workout Prep
3 sets:
20-second Row (workout pace)
3 Handstand Push-ups
10ft Lunge Walk
* For each set of lunges practice all 3 positions and build up in weight *
Workout
Metcon (Time)
<p>"Iceman"</p><p>Freedom (RX’d)</p><p>Teams of 2</p><p>For time:</p><p>2000/1750m Row </p><p>100 Handstand Push-Ups</p><p>25ft. Back-rack walking lunge (155/105) (each) 25ft. Front-rack walking lunge (155/105) (each) 25ft. Overhead walking lunge (155/105) (each)</p><p> </p><p> Target time: 15-17 minutes Time cap: 22 minutes </p>
Accessory
Metcon (4 Rounds for reps)
Mayhem Mini-Pump – Shoulder/Glutes
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Strict Handstand Pushups
10 Ring Y Raise
10 GHD Hip Raise
10 Elevated Toe Double DB Romanian Deadlift (moderate weight)
-Rest 3 min b/t round-
[Ring Y Raise]()
[GHD Hip Raise]( )
[Elevated Toe Double DB Romanian Deadlift]()
Cooldown
Warm-up
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch]()
[Foot Smash]()
[Seal Pose]()
[Foot Smash]()
[Seal Pose]()
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