3 sets
1:00 Row
1:00 Jump Rope
1:00 Inch Worms
2. Workout Prep
3 sets:
1 Shuttle Run (practice turning)
5 Bench Press (build in weight)
5 Toes to Bar
4 Alternating Dumbbell Box Step Ups
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
12 Lying DB Pullover on Bench– Feet Elevated @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 min b/t round-
[Lying DB Pullover on Bench]()
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
[Foot Smash]()
[Hands smash]()
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