Mayhem Affiliate 12/30/2022
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 Rounds:<br />1:00 Row<br />25 Single Under<br />10 Alt. Leg V-Up<br />5 Wall Ball Front Squats<br />5 Wall Ball Push Press<br /><br />2. Workout Prep<br />1 Set (at workout pace)<br />5 Wall Balls (at workout weight)<br />15 Double Unders<br />5 Toes to Bar</p>
Workout (Time)
<p><strong>The Final Countdown</strong><br /> </p><p>Freedom (RX’d)<br />3 Rounds<br />30 Wall Balls (20/14)<br />60 Double Unders<br />30 Toes to Bar<br />60 Double Unders<br />(KG Conv WB 9/6)<br /><br />Independence<br />3 Rounds<br />30 Wall Balls (14/10)<br />50 Double Unders<br />20 Toes to Bar<br />50 Double Unders<br />(KG Conv WB 6/4)</p><p><br />Liberty<br />3 Rounds<br />20 Wall Ball Thrusters (light)<br />60 Single Unders<br />20 Sit ups<br />60 Single Unders<br /><br />Target time: 11-13 minutes</p><p>Time cap: 15 minutes</p>
Accessory
Hamstring Ring Curls (Weight)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
Hamstring Ring Curls
<p>Rest 1:30-2:00 b/t sets</p>
Seated Double DB Shoulder Press (Weight)
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
<p>Rest 1:00-1:30 b/t sets</p>
Mobility
<p>1:00 Barbell Quad Smash (each side)<br />1:00 Couch Stretch (each side)<br />1:00 Trap Smash (each side)</p>
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