<p>1. Movement Prep/Activation and Increasing Heart Rate<br />1:00 Machine<br />-into-<br />3 sets:<br />20 Plate Hops<br />5 Up Downs<br />10 Suitcase Deadlifts (each)<br /><br />2. Workout Prep<br />3 sets:<br />10 Double Unders<br />2 Burpee Deadlifts<br />-rest 30 seconds between sets-</p>

<p><strong>"Sally"</strong><br /><br /><strong>Freedom (RX’d)</strong><br />4 sets:<br />75 Double Unders<br />15 Burpee Deadlift (2×50/35)<br />75 Double Unders<br />-rest 1:1 between sets-<br />(KG conv: DB 22.5/15)<br /><br /><strong>Independence</strong><br />4 sets:<br />60 Double Unders<br />15 Burpee Deadlift (2×35/25)<br />60 Double Unders<br />-rest 1:1 between sets-<br />(KG conv: DB 15/10)<br /><br /><strong>Liberty</strong><br />4 sets:<br />50 Single Unders<br />15 Up Downs<br />50 Single Unders<br />-rest 1:1 between sets-</p><p><br />Target time each set: 2:45-3:30<br />Time cap each set: 4 minutes</p>

<p><strong>Mayhem Mini-Pump – Upper Body Posterior</strong></p><p> </p><p>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.<br /><br />4 Rounds<br />10 Strict Pullups @ use band to maintain quality if needed<br />12 Body Row on Racked Barbell @ moderate weight – maintain quality<br />12 Single Arm Lat Pulldown @ moderate weight – maintain quality<br />10 Standing Tricep DB French Press @ moderate weight – maintain quality<br /><br />-Rest 3 min b/t rounds-</p>

<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min calf stretch against wall (each side)<br />1 min foam roll upper back</p>