Mayhem Affiliate 09/29/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm up (10-15 minutes)
Hinshaw Warm up (10-15 minutes)
2. Workout Prep
3 sets (each)
100m Run (Build up to workout pace)
-rest 20 seconds between sets-
Workout
Metcon (Time)
"Peanut Butter Pie"
Freedom (RX’d)
Partner
5000m Run Relay
Individual Option:
10x200m Run
-Rest 1:00 between sets-
Independence
Partner
4000m Run Relay
Liberty
Partner
3000m Run Relay
Target time: 18-22 minutes
Time cap: 30 minutes
Cooldown
Metcon
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
[Couch Stretch]()
[Foot Smash]()
[Foam roll lats]()
[Foot Smash]()
[Foam roll lats]()
Accessory
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