Mayhem Affiliate 11/01/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Tabata: :20 on, :10 off<br />6 sets each of:<br />Jogging<br />Rowing<br />Up Downs<br /><br /><strong>2. Workout Prep</strong><br />1 set<br />100m Run (at workout pace)<br />100m Row (at workout pace)<br />1 Burpee Broad Jump<br />1 Line Facing Burpee<br />1 Burpee to 6” Target</p>
Workout
Workout (3 Rounds for reps)
<p><strong>“Let’s turn on the juice and see what shakes loose.”</strong></p><p>Freedom (RX’d)<br />3 Sets<br />400m Run<br />500/450m Row<br />25 Burpee Variation*<br />-rest 3:00 between sets-<br />Set 1: Burpee Broad Jump (4/3ft)<br />Set 2: Burpee over line (Line Facing)<br />Set 3: Burpee to 6” target</p><p>Independence<br />3 Sets<br />300m Run<br />400/350m Row<br />20 Burpee Variation*<br />-rest 3:00 between sets-</p><p>Liberty<br />3 Sets<br />200m Run<br />300/250m Row<br />15 Up Downs<br />-rest 3:00 between sets-</p><ul><li>Target time each set: 5-7 minutes</li><li>Time cap each set: 8 minutes</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>
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