Mayhem Affiliate 12/08/2022
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Machine<br />-into-<br />3 sets:<br />10 PVC Pass throughs<br />5 Kip Swings<br />5 Low Box Jumps<br />10 Sit Ups<br /><br />2. Workout Prep<br />1 set:<br />3 Toes to Bar<br />2 Box Jump Overs<br />2 Toes to Bar</p>
Workout (6 Rounds for reps)
<h4><strong>Ro Bro</strong></h4><p>Freedom (RX’d)<br />6 sets: (Every 3:00)<br />10 Toes to Bar<br />15 Box Jump Overs (24/20)<br />10 Toes to Bar</p><p> </p><p>Independence<br />6 sets: (Every 3:00)<br />8 Toes to Bar<br />12 Box Jump Overs (20/16)<br />8 Toes to Bar</p><p><br />Liberty<br />6 sets: (Every 3:00)<br />10 Hanging Knee Raises<br />10 Box Step Ups (24/20)<br />10 Abmat Sit Ups<br /><br /> </p><p>Target time each set: 1:30-1:45<br />Time cap each set: 2 minutes</p>
Accessory (10 Rounds for reps)
<p>Every min (10 mins)<br />3-5 Strict Pull-Ups<br /><br />(Optional: 1 sec Pause at the top + 2-3 second negative)</p><ul><li>Advanced: Strict Pull-Ups + Negative</li><li>Intermediate: Banded Strict Pull-Up + Negative</li><li>Novice: Jumping Pull Up + Slow negative</li><li>Beginner: Ring Row/Lat Pull Down (5-8 reps)</li></ul>
Cooldown/Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min calf stretch against wall (each side)<br />1 min foam roll upper back</p>
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