Mayhem Affiliate 10/18/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Crossover Symmetry Or Banded 7’s Warmup<br />-into-<br />6 min AMRAP<br />30 sec Row<br />10 sec handstand hold<br />10 kip swings<br />10 Plate Press Overhead<br />10 Plate Bent Over Row<br /><br /><br />2. Workout Prep<br />3 sets:<br />5/4 Calorie Row<br />3 Pull-ups<br />2 Handstand Push Ups (build up to strict handstand push up)</p>
Workout
Metcon (5 Rounds for reps)
<p>"Jack and Rose"<br /> </p><p>Freedom (RX’d)<br />5 sets:<br />21/16 Calorie Row<br />15 Pull-ups<br />9 Strict Handstand Push Ups<br />-rest 1:1 between sets-</p><p> </p><p>Independence<br />5 sets:<br />16/14 Calorie Row<br />12 Pull-ups<br />6 Strict Handstand Push Ups (Or 9 Handstand Push ups)<br />rest 1:1 between sets</p><p> </p><p>Liberty<br />5 sets:<br />12/10 Calorie Row<br />12 Ring Rows<br />12 Dumbbell Push Press<br />rest 1:1 between sets</p><p> </p><p>Target time each set: 2-2:45<br />Time cap each set: 3 minutes</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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