Mayhem Affiliate 6/22/2022
Warm-up
Warm up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
6 min AMRAP
30-sec single/double unders
5 Alternating V-ups (each side)
5 Knees to Elbows
2. Workout Prep
2 sets:
10 Double Unders
5 Toes to Bar
Metcon (Time)
100-80-60-40-20
Double Under
20 Toes to Bar after each set
Double Under
20 Toes to Bar after each set
Accessory
GHD Hip Extension
5 sets: 20 reps; unloaded or holding a plate or Dumbbell
5 sets: 20 reps; unloaded or holding a plate or Dumbbell
Band Pull Through
4 sets: 15 reps
Cooldown/Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
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