Mayhem Affiliate 10/03/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 Rounds (each)<br />Partner Rowling – 100m<br />*Penalty is over/under number in Air Squats (max 15)</p><p><strong>2. Strength</strong><br />Every 2:00 (10:00)<br />5 Back Squats<br />Start at 60% of 1RM and build to a moderately-heavy set (75-80%).</p><p><strong>3. Workout Prep</strong><br />3 sets:<br />5/4 Calorie Air Bike<br />5/4 Calorie Row<br />*Build in pace/ practice transitions*</p>
Strength/Accessory
Back Squat (Weight)
<p>Every 2:00 (10:00)<br />5 Back Squats<br />Start at 60% of 1RM and build to a moderately-heavy set (75-80%).</p>
Workout
Workout (4 Rounds for reps)
<p><strong>"On October 3rd, he asked me what day it was”</strong></p><p>Freedom (RX’d)<br />Every 5:00 (4 sets)<br />20/16 Calorie Air Bike<br />20/16 Calorie Row</p><p>Independence<br />Every 5:00 (4 sets)<br />16/13 Calorie Air Bike<br />16/13 Calorie Row</p><p>Liberty<br />Every 5:00 (4 sets)<br />12/10 Calorie Air Bike<br />12/10 Calorie Row</p><ul><li>Target time each set: 2-2:30</li><li>Time cap each set: 3 minutes</li></ul>
Mobility
Mobility (Checkmark)
<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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