Mayhem Affiliate 10/06/2022
Warm-up
<p>Crossover Symmetry or Banded 7’s<br />3 sets:<br />1:00 Jump Rope</p><p>3 Sandbag Deadlifts<br />1 shuttle run (practice turns)</p><p>WORKOUT PREP -</p><p>1 set:<br />1 Full Shuttle Run (70% of projected effort)<br />1 Sand Bag Clean</p>
Workout
Metcon (8 Rounds for reps)
<p>"You Really Are"<br /><br />Freedom (RX’d)<br />Teams of 2<br />8 Rounds (each/1:1)<br />60 yard Shuttle Sprint (5-10-15yd)<br />3 Power Cleans (185/125)<br /><br /><br />Independence<br />Teams of 2<br />8 Rounds (each/1:1)<br />60 yard Shuttle Sprint (5-10-15yd)<br />3 Power Cleans (155/105)<br /><br />Liberty<br />Teams of 2<br />8 Rounds (each/1:1)<br />50 yard Shuttle Sprint (25/25yd)<br />6 Dumbbell Power Cleans (moderate)</p><p> </p><p>Target time each set: 50-70 seconds<br />Time cap each set: 90 seconds</p>
Cooldown/Mobility
Metcon
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
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