Mayhem Affiliate 08/31/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s <br />-into-<br />Every minute (9 minutes)<br />Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings<br />Minute 2: 10/8 Calorie Row (build in pace)<br />Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)<br /><br /><strong>2. Strength</strong><br />10 minutes to establish a heavy 2 rep Shoulder Press</p><p><strong>3. Workout Prep</strong><br />2 sets:<br />1 Wall Walk<br />4 Kettlebell Swings (build in weight)<br />5/4 Calorie Row (build in pace)</p>
Strength/Accessory
Shoulder Press (Weight)
<p>10 minutes to establish a Heavy 2 rep</p>
Workout
Workout (Time)
<p><strong>“Man, you smell like Phys. Ed”</strong></p><p>Freedom (RX’d)<br />5-4-3-2-1<br />Wall Walks<br />25-20-15-10-5<br />Kettlebell Swings (70/53)<br />Calorie Row <br />(Women Calories: 20-16-12-8-4)<br />(KG conv: 32/24 KB)</p><p>Independence<br />4-3-2-1-1<br />Wall Walks<br />25-20-15-10-5<br />Kettlebell Swings (53/35)<br />20-16-12-8-4<br />Calorie Row <br />(Women Calories: 16-12-10-6-4)<br />(KG conv: 24/16 KB)</p><p>Liberty<br />5-4-3-2-1<br />Inch Worms<br />15-12-9-6-3<br />Russian Kettlebell Swings (light)<br />(Women Calories: 11-9-7-5-3)<br />Calorie Row</p><ul><li><p>Target time: 12-14 minutes</p></li><li><p>Time cap: 16 minutes</p></li></ul>
Mobility
Mobility
<ul><li>1 min couch stretch (each side)</li><li>1 min twisted cross (each side)</li><li>30 sec bicep stretch on wall (each side</li></ul>
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