1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
2 Zombie Rope Climbs
2 Burpee Box Get Overs (low height, practice transition)
5 Wall Ball Front Squats
5 Wall Ball Push Press
2. Workout Prep
1 set: (with a partner)
1 Rope Climb (each)
2 Burpee Box Get Overs (each)
5 Wall Balls (each)
Swordfish
Freedom (RX’d)
Teams of 2
10 Rope Climbs (Or 30 Strict Pull Ups)
30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)
300 Wall Balls (20/14)
30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)
Independence
Teams of 2
8 Rope Climbs (Or 24 Strict Pull Ups)
30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)
240 Wall Balls (20/14)
30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)
8 Rope Climbs (Or 24 Strict Pull Ups)
Liberty
Teams of 2
12 Zombie Climbs (Or 30 Jumping Pull Ups)
30 Up Down + Box Step Up (low)
200 Wall Ball Thrusters (light)
30 Up Down + Box Step Up (low)
12 Zombie Climbs (Or 30 Jumping Pull Ups)
- Target time: sub 25 minutes
- Time cap: 30 minutes
Mayhem Mini-Pump: Leg Day
4 Rounds
- 10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
- 10 Lying DB Hamstring Curl @ Moderate weight – maintain control and quality RPE 7
- 10 Back Racked Bar Box Step-Ups @ moderate weight – maintain quality RPE 7
- 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-