Mayhem Affiliate 04/03/2023
Tomorrow is bring a friend Monday!!
<p>Beginning tomorrow and running through the end of April, all open gym members are allowed to bring a friend free of charge on Mondays! Please arrive 10-15 minutes before class to fill out a waiver.</p>
Leave us a google review!!!
<p><a href="https://www.google.com/localservices/profile?spp=Cg0vZy8xMWoyM2twNXM1&scp=ChNnY2lkOmZpdG5lc3NfY2VudGVyGh1neW0gc3RyZW5ndGggYW5kIGNvbmRpdGlvbmluZyIxZ3ltIHN0cmVuZ3RoIGFuZCBjb25kaXRpb25pbmcgbmVhciBNb3NzIEJsdWZmLCBMQSodZ3ltIHN0cmVuZ3RoIGFuZCBjb25kaXRpb25pbmc%3D">OG google review!</a></p><p>Our goal is to be the highest reviewed gym in Moss Bluff! We need 60+ reviews to do that. With roughly 130+ members that should be easy 😉. Just a simple click on the link above and a short review is all it takes. Thank you all for your support</p>
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm-up<br />-into-<br />6 min AMRAP<br />30 sec Bike Erg<br />30 sec single/double unders<br />10 sec handstand hold<br />4 Inch Worms<br /><br />2. Workout Prep<br />2 sets:<br />100m Bike Erg (workout pace)<br />10 Double Unders<br />1 Wall Walk</p>
Workout (5 Rounds for reps)
<p><strong>Romans 5:8</strong></p><p> </p><p>Freedom (RX’d)<br />5 sets<br />25/20 calorie echo bike<br />50 Double Unders<br />4 Wall Walks<br /><em>Rest 1 min between sets</em><br /> </p><p> </p><p>Independence<br />5 sets<br />20/16 calorie echo bike<br />35 Double Unders<br />3 Wall Walks<br /><em>Rest 1 min between sets</em><br /> </p><p> </p><p>Liberty<br />5 sets<br />500/400m Bike Erg<br />50 Single Unders<br />5 Inch Worms<br /><em>Rest 1 min between sets</em><br />12/10 Echo Bike if BikeErgs are not available</p><p> </p><ul><li>Target time each set: 3:45-4:30</li><li>Time cap each set: 5 minutes</li></ul>
Accessory (Checkmark)
<p>3 Sets for Quality:</p><ul><li>30 second plank hold (elbows)</li><li>50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry</li><li>50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry</li><li>5 Alligator Rolls (each direction)</li><li>10 V-ups</li></ul><p>*Rest as needed between sets</p>
Mobility (Checkmark)
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>
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