Mayhem Affiliate 09/07/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hinshaw Warm Up<br /><br /><strong>2. Workout Prep</strong><br />-with partner-<br />3 sets:<br />20-second Assault Bike (build in pace- each)<br />100m Run (build in pace- each)</p>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>Affiliate Version of "Bike/5k"</strong></p><p>Freedom (RX’d)<br />Teams of 2<br />20:00 AMRAP<br />160/130 Cal. Echo<br />3200m Run<br />** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **</p><p>Independence<br />Teams of 2<br />20:00 AMRAP<br />130/100 Cal, Echo<br />2400m Run</p><p>Liberty<br />Teams of 2<br />20:00 AMRAP<br />80/65 Cal Echo<br />1600m Run</p><ul><li>Target number of Rounds: 1 round</li><li>Minimum number of Rounds before scaling: 220/180 reps (this equals 2000m on the run)</li></ul>
Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>
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