Mayhem Affiliate 03/24/2023

Mayhem Affiliate 03/24/2023

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec single unders
10 Heel Toe Rocks
50m Jog
50m Acceleration Run
5 Deadlifts (empty bar – build across)
5 Hand Release Pushups

2. Workout Prep
2 sets:
5 Deadlifts
3 Push Ups
50m Run
*Build in pace and practice fast transitions*

Workout (10 Rounds for reps)

Ghost Pepper

Freedom (RX’d)
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
(KG conv: 61/43)

Independence
10 sets:
10 Deadlifts (115/80)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
(KG conv: 52/36)

Liberty
10 sets:
10 Kettlebell Sumo Deadlifts (light)
10 Bar Push Ups
50m Sprint (Or 4x25ft Shuttle Run)
-Rest 2 minutes between sets-
 

  • Target time each set: sub 1:15
  • Time cap each set: 2 minutes
Mobility
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>