Mayhem Affiliate 08/10/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Crossover Symmetry Or Banded 7’s
-into-
3 sets:
3 Strict Press (empty bar)
3 Push Press (empty bar)
5 Bar Facing Up Downs
:30 Sec Jump Rope
2. Strength Prep
We will be building to a 3RM Strict Press
3. Workout Prep
1 set:
5 Push Press
2 Burpee Over Bar
10 Double Unders
Strength/Accessory
Shoulder Press (Weight)
Workout
Workout (Time)
Yeah-Yeah
Freedom (RX’d)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
(KG conv: 43/29)
Independence
7 rounds
7 Push Press (75/55)
5 Burpee over Bar
35 Double Unders
(KG conv: 34/25)
Liberty
7 rounds
7 Dumbbell Push Press (light)
7 Up Downs
49 Single Unders
- Target time: 11-13 minutes
- Time cap: 16 minutes
Mobility
Mobility
- 1 min forward fold (wide legs)
- 1 min seal pose
- 1 min trap smash with Barbell (each side)
3RM Shoulder Press
* rest as needed between lifts *