1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s with Hip Halo Warmup
-into-
3 sets
1 min Air Bike
5 Snatch Push Press
5 Overhead Squats
* Start with a PVC Pipe and progress to an empty barbell
2. Strength Prep
1 Snatch Push Press + 1 Overhead Squat
– Work up to a heavy complex in 10-12 minutes
3. Workout Prep
2 sets:
3 Toes to Bar
2 Burpee Box Jump Overs
1 Snatch Push Press + 1 Overhead Squat
– Work up to a heavy complex in 10-12 minutes
Freedom (RX’d)
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar
* This is a repeat from January 11th, 2022
Independence
5 sets (Every 4:00)
10 Toes to Bar
8 Burpee Box Jump Over (20/16)
10 Toes to Bar
Liberty
5 sets (Every 4:00)
12 Kipping Knee Raises
10 Up Down + Box Step Up (low box)
12 Kipping Knee Raises
- Target time each set: 1:20 – 1:40
- Time cap each set: 2 minutes
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)
We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch.
To learn more, please visit mayhemnation.com/pages/mayhem-for-mustard-seed