Mayhem Affiliate 11/06/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (Start slow and build pace)<br />- into -<br />3 rounds<br />20 Plate Hops<br />10 Banded Squats (Hip-Cycle) <br />5 Muscle Snatch (empty bar)<br />5 Snatch Push Press (empty bar)<br />5 Overhead Squats (empty bar)<br />5 Knees to Elbows<br /><br /><strong>2. Workout Prep</strong><br />2 sets<br />10 Double Under<br />5 Overhead Squats (add weight each set)<br />3 Toes to Bar</p>
Workout
Workout (Time)
<p><strong>Backstreet Boys</strong></p><p>Freedom (RX’d)<br />2 Rounds<br />100 Double Unders<br />25 Overhead Squats (95/65)<br />100 Double Unders<br />25 Toes to Bar<br />(KG conv: 43/29)</p><p>Independence<br />2 Rounds<br />75 Double Unders<br />25 Overhead Squats (75/55)<br />75 Double Unders<br />15 Toes to Bar<br />(KG conv: 34/25)</p><p>Liberty<br />2 Rounds<br />50 Single Unders<br />25 Wall Ball Front Squats (light)<br />50 Single Unders<br />25 Abmat Sit Ups</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 16 minutes</li><li>Target time: 14-16 minutes</li><li>Time cap: 18 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality</li><li>10 Double DB Skull Crushers @ moderate weight – maintain quality</li></ul><p>-Rest 2 min between rounds-</p>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
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