Mayhem Affiliate 09/22/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30-second Bike<br />5 Single Dumbbell Deadlift (each side)<br />5 Deadbugs (each side)<br />5 Birddogs (each side)<br />3 Up downs</p><p><strong>2. Workout Prep</strong><br />2 sets<br />10 Second Bike (Workout Pace)<br />2 Burpee Dumbbell Deadlifts (work on proper landing going from the burpee into the deadlift)<br />- rest 30 seconds between sets -</p>
Workout
Workout (Time)
<p><strong>Mango Habanero</strong><br /><br />Freedom (RX’d) <br />10-9-8-7-6-5-4-3-2-1<br />Burpee Dumbbell Deadlift (50s/35s)<br />- 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set -<br />(KG conv: 22.5/15 DBs)<br /><br />*Repeat from October 7, 2021</p><p>Independence<br />10-9-8-7-6-5-4-3-2-1<br />Burpee Dumbbell Deadlift (35s/25s)<br />-9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set -<br />(KG conv: 15/10 DBs)</p><p>Liberty<br />10:00 Amrap<br />5 Up Downs<br />10 Dumbbell Deadlifts (light)<br />10/8 Calorie Assault Bike or 8/6 Echo Bike</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 16 inutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
<p>4 Rounds</p><ul><li>12 Seated Chest Fly with Bands @ moderate weight – maintain quality</li><li>10 Barbell Skull Crushers @ moderate weight – maintain quality</li></ul><p>-Rest 1 minute between sets-</p>
Mobility
Mobility
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>
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