WARM-UP -
10:00 AMRAP
1:00 Row
10 Heel Toe Rocks
10 Alternating V-Ups
10 Roll and Reach
10 Banded Good Mornings
WORKOUT PREP -
1 set:
100m Row (at workout pace)
4 Sit Ups
2 V-Ups
WORKOUT - Alright, Alright,
Alright
Freedom (RX’d)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
MAYHEM MINI-PUMP – Legs
and Glutes
3-4 rounds:
10 Dumbbell Cossack Squat
@ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @
moderate weight – maintain
quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between
rounds-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
the next station when their
partner finishes. Rest 2
minutes between rounds
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Foot Smash
1 Minute Band Wrist
Mobilization
1 Minute Quardruped Forearm