1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
6 sets:
30-second Row (easy)
30-second Jump Rope
2. Workout Prep
Transition practice
3 sets:
15-second Row (fast)
10 Double Unders
-rest 30 seconds between sets-
* Practice getting right into jump roping.
Independence
Every 2:00 (10 sets)
175/150m Row
35 Double Unders
Target time each set: 1:10 – 1:20
Time cap each set: 1:30
Freedom (RX’d)
Every 2:00 (10 sets)
200/175m Row
50 Double Unders
Target time each set: 1:10 – 1:20
Time cap each set: 1:30
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Ring Y Raise @ maintain quality
15 Weighted Hip Thrust @ heavy weight
15yd Lateral Band Walk (each direction) @ moderate weight band
-Rest 3 min b/t round-
[Ring Y Raise]()
[Lateral Bank Walk]()
1 min seal pose
1 min trap smash with Barbell (each side)
[Seal Pose]()
[Trap Smash]()
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