WARM-UP -
3 Rounds
“Rowling”
(5 rep Max Burpee Penalty) -into
4 min AMRAP
30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks
10 Floor Plate Press
WORKOUT PREP -
1 set:
100m Row
5 Push Ups
10 Double Unders
WORKOUT -Tony Perkis - Freedom (RX’d)
1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row
* Repeat from 2/20/2023
MAYHEM MINI-PUMP – Chest and Triceps -
4 Rounds
15 Standing Tricep Extension w/ band
10 Single DB Bench Press (each) @ moderate weight – maintain quality
-Rest 1 min b/t rounds
MOBILITY -
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)