Mayhem Affiliate 01/10/2023
Warm-up
<p>4 sets<br />30 sec Row (easy pace)<br />5 Wallballs (focus on arm cycling/breathing)<br />5 Alternating V-ups (each side)<br />5 Sumo Deadlifts (empty bar)<br />5 High Elbows (High Hang) (empty bar)<br />5 Sumo Deadlift High Pulls (empty bar)<br /><br />**2. Workout Prep**<br />3 sets<br />2 Sumo Deadlift High Pull (work up in weight)<br />5 Wall Balls</p>
Workout (Time)
<h4><strong>Cream Cheese Danish</strong></h4><p>Freedom (RX’d)<br />For Time:<br />10-9-8-7-6-5-4-3-2-1<br />Sumo Deadlift High Pull (95/65)<br />15 Wall Balls (20/14)<br />(KG Conv: SDHP 43/29, WB 9/6)</p><p><br />Independence<br />For Time:<br />10-9-8-7-6-5-4-3-2-1<br />Sumo Deadlift High Pull (85/60)<br />12 Wall Balls (20/14)<br />(KG Conv: SDHP 40/25, WB 9/6)</p><p><br />Liberty<br />For Time:<br />10-9-8-7-6-5-4-3-2-1<br />Kettlebell Sumo Deadlift High Pull (light)<br />15 Wall Ball Thrusters (light)</p><p><br />Target time: 10-12 minutes<br />Time cap: 15 minutes</p>
Strength Accessory
Hang Power Clean (Weight)
<p>EMOM10: 1 Hang Power Clean</p>
Mobility (Checkmark)
<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>
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