<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />Every minute (7:00)<br />8 Dual DB Deadlifts<br />4 Box Step Ups<br />5/4 Calorie Row<br /><br />2. Workout Prep<br />2 sets: (with partner/ build in weight)<br />100′ Farmers Carry (each)<br />4 Synchro Box Step Ups<br />5/4 Calorie Row<br />10 stand back Lunges</p>

<h4><strong>Big Booty Bloop</strong></h4><p>Freedom (RX’d)<br />Teams of 2<br />AMRAP 30 Minutes<br />300’ Dumbbell Farmer Carry 70s/50s<br />50/40 Calorie Row<br />300’ Synchro Lunge Walk<br /><br />Individual Option:<br />AMRAP 30 Minutes<br />150’ Dumbbell Farmer Carry 70s/50s<br />30/24 Calorie Row<br />150’ Walking Lunge</p><p> </p><p>Independence<br />Teams of 2<br />AMRAP 30 Minutes<br />300’ Sandbag Carry (70/50) (Or Dumbbell Farmer Carry 50s/35s)<br />40/32 Calorie Row<br />300’ Synchro Lunge Walk<br /> </p><p><br />Liberty<br />Teams of 2<br />AMRAP 30 Minutes<br />200’ Dumbbell Farmer Carry (light)<br />30/24 Calorie Row<br />20’ Synchro Box Step Ups (20)<br /> </p><p>Target number of Rounds: 4+ Rounds<br />Minimum number of Rounds before scaling: 3 rounds</p>

<p><strong>Mayhem Mini-Pump – Shoulder/Glutes</strong><br /><br />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 Barbell Strict Press @ moderate weight<br />10 Double DB Z-Press @ moderate weight<br />10 DB Snow Angel Raise @ moderate weight<br />10 GHD Hip Raise @ maintain quality<br />10 Deficit Sumo DB/KB Deadlift @ moderate weight<br /><br />-Rest 3 min b/t round-</p>

<p>1:00 Barbell Grip Smash (each side)<br />1:00 Seal Pose (each side)<br />1:00 Lacrosse Ball Smash (each side)</p>