Mayhem Affiliate 11/07/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3 Rounds (each)<br />Partner Rowling – 100m<br />*Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)<br />-into-<br />3 min AMRAP<br />5 world’s greatest stretch (each side)<br />4 box get overs (practice transition)<br /><br /><strong>2. Workout Prep</strong><br />2 sets<br />5/4 Calorie Row (Workout Pace)<br />2 Burpee Box Get Overs (progress up in height each set)</p>
Workout
Workout (5 Rounds for reps)
<p><strong>Boyz II Men</strong></p><p>Freedom (RX’d) <br />Every 6:00 ( 5 sets)<br />15/12 Calorie Row<br />6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)<br />12/10 Calorie Row<br />6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)<br />9/7 Calorie Row</p><p>Independence<br />Every 6:00 ( 5 sets)<br />12/10 Calorie Row<br />4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)<br />10/8 Calorie Row<br />4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)<br />8/6 Calorie Row</p><p>Liberty<br />Every 6:00 ( 5 sets)<br />10/8 Calorie Row<br />6 Burpee Box Step Up & Overs (24/20)<br />8/6 Calorie Row<br />6 Burpee Box Step Up & Overs (24/20)<br />6/4 Calorie Row</p><ul><li>Target time each set: 4-5 minutes</li><li>Time cap: 6 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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