Mayhem Affiliate 12/11/2022
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
“BikeErg Lactate Threshold”
2 Rounds
3x (3 Min at RPE7.5, 2 Min at RPE7)
*Rest 5 Min at RPE2 between rounds.
Total: 35 Min
Workout Two (Time)
Cathey Crime Scene
Freedom (RX’d)
3 rounds
30 Dumbbell Bench Press (50s/35s)
90 Double Unders
(KG Conv: DB 22.5/15)
Independence
3 rounds
30 Dumbbell Bench Press (35s/25s)
75 Double Unders
(KG Conv: DB 15/10)
Liberty
3 rounds
20 Dumbbell Bench Press (light)
90 Single Unders