Mayhem Affiliate 11/30/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation </strong><br>Tabata (20 seconds on/10 seconds rest)<br>4 sets (each)<br>Row<br>Russian Kettlebell Swings<br>Up Downs<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Row<br>4 Kettlebell Swings (build in weight)</p>
Workout
Workout (Time)
<p><strong>Smells like Teen Spirit</strong></p><p> </p><p>Freedom (RX’d)<br>3 Rounds<br>30/24 Calorie Row<br>30 Kettlebell Swings (53/35)<br>(KG conv: 24/16)</p><p> </p><p>Independence<br>3 Rounds<br>25/20 Calorie Row<br>30 Kettlebell Swings (35/26)<br>(KG conv: 16/12)</p><p> </p><p>Liberty<br>3 Rounds<br>20/16 Calorie Row<br>20 Russian Kettlebell Swings (light)</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 14 minutes</li></ul>
Core Work
Core (Checkmark)
<p>4 sets: <br><br>30 Heel Taps (each side)<br>30 yd Isolateral DB Farmers Carry (left)<br>30 yd Isolateral DB Farmers Carry (right)<br><br>*Rest 1:00 beteen sets</p>
Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Hand Smash w/ lacrosse ball (each side)</p>
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