Mayhem Affiliate 06/08/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
20-second Row
10 Single Arm Shoulder Press (each)
5 Deadlifts (empty bar – build across sets)
2. Strength Prep
Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups
3. Workout Prep
1 set:
4 Dumbbell Step Ups
2 Burpees
1 Wall Walk
Strength
Deadlift (Weight)
Strict Handstand Push up (Find a max set of strict handstand push-ups)
Workout
Workout (Time)
Count von Count
Freedom (RX’d)
3 Rounds
24 Single Dumbbell Step Up (50/35)(20)
12 Burpees
6 Wall Walks
(KG conv: DB 22.5/15, box 50 cm)
Independence
3 Rounds
24 Single Dumbbell Step Up (35/25)(20)
12 Burpees
4 Wall Walks
(KG conv: DB 15/10, box 50 cm)
Liberty
3 Rounds
24 Step Ups (20)
12 Up Downs
50ft Bear Crawl
(KG conv: box 50 cm)
- Target time: 8-10 minutes
- Time cap: 12 minutes
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>
Build to a Heavy Single (10-12 minutes)
* Rest as needed between sets