Mayhem Affiliate 06/19/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hip Halo Warm-up
-into-
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 Scap pull-ups
5 Supinated Ring Rows
10 Alternating V-Ups
2. Strength
Pause Front Squats at 70% of 1RM and Weighted Chin-ups
3. Workout Prep
2 sets:
50m Run
5 Toes to Bar
5 Abmat Sit Ups
Strength
Paused Front Squat (Weight)
Strict Weighted Chin up (Weight)
Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM
* Rest as needed between sets
Workout
Workout (Time)
Papa John’s
Freedom (RX’d)
3 rounds
400m Run
20 Toes to Bar
20 Sit Ups
Independence
3 rounds
400m Run
15 Toes to Bar
15 Sit Ups
Liberty
3 rounds
300m Run
20 Hanging Knee Raises
20 Sit Ups
- Target time: 11-13 minutes
- Time cap: 15 minutes
Mobility
Mobility (Checkmark)
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
5 sets of 2 Pause Front Squats @70% of 1RM
* Rest as needed between sets