WARM-UP -
Banded 7’s
-into-
8:00 AMRAP
1:00 Ski (or Row
5 Single Arm Dumbbell
Bench (each)
5 Alternating Single Arm
Bent Over Dumbbells Rows
(each)
10 Deadbugs
WORKOUT PREP -
2 sets:
Set 1
5/4 Calorie Ski (Or Row)
4 Dumbbell Bench
Set 2
5/4 Calorie Ski (Or Row)
WORKOUT - Erie Canal
Freedom (RX’d)
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press
(2x35/25)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Bench Press (95/55)
*Female Calories: 16-12-8-8
(KG conv: 15/10 DBs, 42.5/25
Barbell)
MAYHEM MINI-PUMP –
Upper Body Anterior
3-4 Rounds
10 Resistance Band Chest
Fly – High to Low @moderate
weight –maintain quality
RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @
moderate weight – maintain
quality RPE 7
-rest 1 minute b/t 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 Dorsiflexion Matrix
2x 10 Open Book
15x Bootstrappers