Mayhem Affiliate 09/19/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />45-Second Row (build in pace)<br />5 Hand Release Push-ups<br />10 Alternating V-Ups<br />5 Up Downs</p><p><strong>2. Workout Prep</strong><br />3 sets:<br />5/4 Calorie Row (build in pace)<br />5 Bench press (build in weight)<br />5 V-Ups</p>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>Parmesan Garlic</strong><br /><br />Freedom (RX’d)<br />20:00 AMRAP<br />15/12 Calorie Row<br />15 Bench Press (115/75)<br />15 V-Ups <br />(KG conv: 52/34)<br /><br />Independence<br />20:00 AMRAP<br />12/10 Calorie Row<br />15 Bench Press (95/65)<br />18 Alternating V-Ups <br />(KG conv: 43/29)</p><p>Liberty<br />20:00 AMRAP<br />10/8 Calorie Row<br />10 Dumbbell Bench Press (light)<br />10 Sit ups</p><ul><li>Target number of Rounds: 9+ Rounds</li><li>Minimum number of Rounds before scaling: 7 Rounds</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
<p>4 rounds:</p><ul><li>10 Weighted Hip Thrust @ moderate weight</li><li>10 Split Stance DB Romanian Deadlift (each side) @ moderate weight</li><li>10 GHD Hip Raise @ moderate weight</li></ul><p>*Rest 2 minutes between rounds</p>
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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