Mayhem Affiliate 07/28/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hip Halo Warm-up
-into-
6 min AMRAP
30-second Bike (easy pace)
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
2. Strength Prep
Partner up and rotate between these two movements:
- Build to a heavy single deadlift
- Find a max set of strict HSPU
3. Workout Prep
1 set:
4 Kettlebell Swings
4 Toes to Bar
4 Abmat Sit Ups
Strength/Accessory
Deadlift (Weight)
Strict Handstand Push up (Max reps)
Build to a max set of Handstand Push-ups (Strict)
Workout
Workout (4 Rounds for reps)
Bugatti
Freedom (RX’d)
4 sets
2 Rounds
12 Kettlebell Swings (53/35)
12 Toes to Bar
12 Abmat Sit Ups
-Rest 1:00 between sets-
(KG conv: 24/16)
Independence
4 sets
2 Rounds
12 Kettlebell Swings (35/25)
8 Toes to Bar
12 Abmat Sit Ups
-Rest 1:00 between sets-
(KG conv: 16/11)
Liberty
4 sets
2 Rounds
8 Russian Kettlebell Swings (light)
8 Hanging Knee Raises
8 Abmat Sit Ups
-Rest 1:00 between sets-
- Target time each set: 2:30-3 minutes
- Time cap each set: 4 minutes
Mobility
Mobility
- 1 min lying 90/90 hip stretch (each side)
- 1 min overhead elbow grab tricep stretch (each side)
- 1 min tricep lacrosse ball smash (each side)
Build to a Heavy Single (10-12 minutes)
* Rest as needed between sets *