We’d love to hear any feedback or questions you have. Just email us at christi@mayhemnation.com
MONDAY
WARM-UP -
10:00 AMRAP
30-second Row
10 Banded Pass Through
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Dumbbell Push press (light)
3 Back Squats (3-second
pause w/ empty bar)
STRENGTH -
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%,
then back to 77-82-88%
Post: 3 sets of 10 DB Reverse
Fly
WORKOUT PREP -
3 sets:
2 Thrusters (build in weight)
100m Row (build in pace)
WORKOUT - Arc’Teryx
Freedom (RX’d)
Every 2:30 (5 sets)
7 Thrusters (135/95)
250/200m Row
(KG conv: 60/42.5 Thrusters)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 45 Second Ring Tricep
Stretch
1 Minute Ring Lat Stretch
2x 30 Second Pigeon Stretch
Drops