WARM-UP -
8 min AMRAP
30 Single Unders
15 Double Unders
5 Front Squats
5 Push Press
5 Thrusters
WORKOUT PREP-
1 set:
10 Double Unders
5 Thrusters (at workout
weight)
10 Single Unders
WORKOUT - Red Delicious
Freedom (RX’d)
100 Double Unders
50 Thrusters (45/35)
200 Single Unders
50 Thrusters (45/35)
100 Double Unders
(KG conv: Thrusters 20/15)
MAYHEM MINI-PUMP – Arms
and Shoulders
4 Rounds
10 Bent Over Barbell Row –
Underhand Grip @ Moderate
weight – maintain control and
quality
10 DB Spider Curls @
moderate weight – maintain
quality
-Rest 1 min b/t rounds-
MOBILITY -
1 min tricep smash (each)
1 min overhead banded
distraction (each)
1 min Barbell grip smash
(each side)