Mayhem Affiliate 09/28/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo Warmup<br />-into-<br />6:00 AMRAP<br />30-second Echo Bike<br />10 Suitcase Sit Ups<br />8 Alternating Dumbbell Snatches (light weight, practice the transition)</p><p><strong>2. </strong><strong>Workout Prep</strong><br />3 sets:<br />5/4 Calorie Echo Bike (build in pace)<br />3 V-Ups<br />4 Alternating Dumbbell Snatch (build in weight)</p>
Workout
Workout (2 Rounds for reps)
<p><strong>French Fried Potatoes</strong></p><p>Freedom (RX’d)<br />2 sets (1 set every 10:00)<br />20/16 Calorie Echo Bike<br />20 V-Ups<br />25 Alternating Dumbbell Snatches (50/35)<br />20/16 Calorie Echo Bike<br />20 V-Ups<br /><br /><br />Independence<br />2 sets (1 set every 10:00)<br />16/13 Calorie Echo Bike<br />15 V-Ups<br />25 Alternating Dumbbell Snatches (35/25)<br />16/13 Calorie Echo Bike<br />15 V-Ups<br /> </p><p>Liberty<br />2 sets (1 set every 10:00)<br />12/10 Calorie Echo Bike<br />16 Sit Ups<br />20 Alternating Dumbbell Snatches (light)<br />12/10 Calorie Echo Bike<br />16 Sit Ups</p><ul><li>Target time each set: 6-7 minutes</li><li>Time cap each set: 8 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>12 Plate Front Raise @ moderate weight – maintain quality</li><li>10 Standing Tricep DB French Press @ moderate weight – maintain quality</li></ul><p>-Rest 1 min between rounds-</p>
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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