Mayhem Affiliate 7/22/2022
Warm Up
Warm-up
Estimated Total Session Time:
1 Hour (Everything Included)
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm-up or Banded 7’s
-into-
6 min AMRAP
10-sec handstand hold
5 Alt V-ups (each side)
5 Knees to elbows
5 Stepback Lunges w/ plate overhead (each side)
2. Workout Prep
2 sets:
5 Toes to Bar
10ft Overhead Walking Lunge (increase weight)
Workout
Metcon (Time)
"If Tomorrow Never Comes"
Independence
3 rounds:
25 Toes to Bar
50′ FR/OH DB walking lunges (50/35)
(25′ FR left, OH right…then switch)
Target time: 8-10 minutes
Time cap: 12 minutes
Metcon (Time)
"If Tomorrow Never Comes"
Freedom (RX’d)
3 rounds:
30 Toes to Bar
50′ FR/OH DB walking lunges (70/50)
(25′ FR left, OH right…then switch)
Target time: 8-10 minutes
Time cap: 12 minutes
Strength
Plate Front Raise (4 sets: 10 reps )
*Rest 1:00-1:30 b/t sets
Gymnastics
GHD Hip Extension (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Cooldown
Warm-up
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch]()
[Foot Smash]()
[Seal Pose]()
[Foot Smash]()
[Seal Pose]()
Warm-up
Warm-up
Daily Maintenance 10Mins Thompson Roller Posterior Chain
Add Comment