Mayhem Affiliate 10/15/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />1:00 Machine<br />5 Kipping Knee raises<br />5 inch worms<br />10-second handstand hold<br /><br />2. Workout Prep<br />3 sets:<br />3 Toes to Bar<br />3 Handstand Push ups</p>
Workout
Metcon (Time)
<h4><strong>"Sour Punch Straws"</strong></h4><p>Freedom (RX’d)<br />5 Rounds<br />20 Toes to Bar (Or 20 GHD’s)<br />15 Handstand Push Ups (OR 10 Strict Handstand Push Ups)</p><p> </p><p>Independence<br />5 Rounds<br />15 Toes to Bar (Or 20 Knees to Elbows)<br />12 Handstand Push Ups </p><p> </p><p>Liberty<br />5 Rounds<br />15 Hanging Knee Raises<br />10 Dumbbell Push Press (light)</p><p> </p><p>Target time: 10-12 minutes</p><p>Time cap each set: 16 minutes</p>
Accessory
Metcon (4 Rounds for reps)
<p><strong>Mayhem Mini-Pump – Upper Body Posterior</strong></p><p> </p><p>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.<br /><br />4 Rounds<br />10 Strict Pullups @ use band to maintain quality if needed<br />12 Double DB Prone Row @ moderate weight – maintain quality<br />12 Straight Arm Lat Pull Down @ moderate weight – maintain quality<br />10 Single Arm DB Kickback @ moderate weight – maintain quality<br /><br />-Rest 3 min b/t round-</p><p> </p><p><a target="_blank" href=" DB Prone Row</a><br /><a target="_blank" href=" Arm Lat Pull Down</a><br /><a target="_blank" href=" Arm DB Kickback</a></p>
Cooldown/Mobility
Metcon (Checkmark)
<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min Couch Stretch (each side)<br />1 min Foam Roll Lats (each side)</p>
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