Mayhem Affiliate 11/01/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Tabata: :20 on, :10 off
6 sets each of:
Jogging
Rowing
Up Downs
2. Workout Prep
1 set
100m Run (at workout pace)
100m Row (at workout pace)
1 Burpee Broad Jump
1 Line Facing Burpee
1 Burpee to 6” Target
Workout
Workout (3 Rounds for reps)
“Let’s turn on the juice and see what shakes loose.”
Freedom (RX’d)
3 Sets
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target
Independence
3 Sets
300m Run
400/350m Row
20 Burpee Variation*
-rest 3:00 between sets-
Liberty
3 Sets
200m Run
300/250m Row
15 Up Downs
-rest 3:00 between sets-
- Target time each set: 5-7 minutes
- Time cap each set: 8 minutes
Mobility
Mobility (Checkmark)
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose