Mayhem Affiliate 10/25/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hinshaw Warm Up (12-15 minutes)<br /><br /><br />2. Workout Prep<br />2 sets:<br />50m Run (workout pace)<br />5/4 Calorie Bike (workout pace)<br />-rest 30 seconds between sets-</p>
Workout
Metcon (4 Rounds for reps)
<p>"Morticia Addams"</p><p><br />Freedom (RX’d)<br />4 Sets (1 set every 10:00)<br />400m Run<br />32/24 Calorie Echo Bike<br />400m Run</p><p><br />Independence<br />4 Sets (1 set every 10:00)<br />300m Run<br />24/18 Calorie Echo Bike<br />300m Run</p><p><br />Liberty<br />4 Sets (1 set every 10:00)<br />200m Run<br />16/13 Calorie Echo Bike<br />200m Run<br /><br />Target time each set: 7-8 minutes<br />Time cap each set: 9 minutes</p>
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
<p>1 min Calf Smash (each)<br />1 min Foam roll Hamstrings<br />1 min Barbell quad smash (each side)</p>
Add Comment