Mayhem Affiliate 05/08/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />1 Round Through:<br />10 yd walk on toes<br />10 yd walk on toes backward<br />10 yd walk on heels<br />10 yd walk feet turned out<br />10 yd walk feet turned in<br />10 yd lunge walk with arms locked out in the overhead position<br />10 yd lunge walk with torso twist towards front leg<br />10 yd butt kickers<br />10 yd high knees<br />-into-<br />Crossover Symmetry Warm-up<br />or<br />Banded 7’s<br /><br /><strong>2. Workout Prep</strong><br />1 set:<br />50m Run (workout pace)<br />5 Pull-Ups<br />5 Push-Ups<br />10 Air Squats</p>
Workout
Workout (Time)
<p><strong>The Amazon Rainforest</strong></p><p> </p><p>Freedom (RX’d)<br />For Time:<br />800m Run<br />30 Pull-Ups<br />60 Push-Ups<br />90 Air Squats<br />400m Run<br />20 Pull-Ups<br />40 Push-Ups<br />60 Air Squats<br />200m Run<br />10 Pull-Ups<br />20 Push-Ups<br />30 Air Squats</p><p> </p><p>Independence<br />For Time:<br />800m Run<br />25 Pull-Ups<br />50 Push-Ups<br />75 Air Squats<br />400m Run<br />15 Pull-Ups<br />30 Push-Ups<br />50 Air Squats<br />200m Run<br />5 Pull-Ups<br />10 Push-Ups<br />25 Air Squats</p><p> </p><p>Liberty<br />For Time:<br />500m Row<br />20 Jumping Pull-Ups<br />20 Bar Push-Ups<br />20 Air Squats<br />400m Row<br />15 Jumping Pull-Ups<br />15 Bar Push-Ups<br />15 Air Squats<br />300m Row<br />10 Jumping Pull-Ups<br />10 Bar Push-Ups<br />10 Air Squats</p><ul><li>Target time: 18-20 minutes</li><li>Time cap: 30 minutes</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
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