Mayhem Affiliate 10/07/2022
Warm-up
<p>Tabata<br />20 seconds on/10 seconds off<br />6 sets of Assault Bike (70% effort)</p><p>WORKOUT PREP-</p><p>1 set:<br />30 seconds (at first workout pace)<br />-rest 30 seconds-<br />10 second Sprint (at second workout pace)</p>
Workout
Metcon (11 Rounds for reps)
<p>"LION"<br /><br />Freedom (RX’d)<br />90/70 Calorie Echo Bike<br />-Rest 3:00-<br />10 sets<br />9/7 Calorie Echo Bike<br />-Rest 1:1 between sets<br /><br />Independence</p><p>70/55 Calorie Echo Bike)<br />Rest 3:00<br />10 sets<br />8/6 Calorie Echo Bike<br /><br />Liberty<br />40/32 Calorie Echo Bike<br />Rest 3:00<br />10 sets<br />30 seconds /30 seconds off Calorie Bike<br /><br />Target time: 6-8 minutes<br />Time cap: 10 minutes</p>
Gymnastics
Metcon (Checkmark)
<p>Skill Progression (Low Ring Muscle Up)<br /><br />Ring Muscle Ups<br />- 10-12 minutes practice-</p>
Cooldown/Mobility
Metcon
<p>1 min Barbell Quad Smash (each)<br />1 min Lacrosse Ball Smash<br />1 min trap smash with Barbell (each side)</p>
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