Mayhem Affiliate 08/23/2022
Warm Up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate*</p><p>3 min Echo Bike (:30 sec easy, :20 sec mod, :10 sec fast x 3) -into-</p><p>6 min armap:</p><p>3 Dumbbell Deadlifts</p><p>3 Dumbbell Hang Snatches</p><p>3 Devils Press</p><p>5 inch worms</p><p>2. Workout Prep</p><p>1 sets:</p><p>5/4 Calorie Bike</p><p>2 Devils Press</p>
Workout
Metcon (6 Rounds for reps)
<p>"Hawaiian Pizza"</p><p>Freedom (RX’d)</p><p>6 sets (Every 4:00)</p><p>17/14 Calorie Echo Bike</p><p>9 Devil Press (50s/35s)</p><p> </p><p>Independence</p><p>6 sets (Every 4:00)</p><p>12/9 Calorie Echo Bike</p><p>9 Devil Press (35s/25s) </p><p>Target time each set: 1:45-2:15 Time cap each set: 2:30 </p>
Cooldown
Metcon
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()
Accessory
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