WARM-UP -
8:00 AMRAP
45-second AIr Bike
5 Cat/Cows
5 Sandbag Deadlifts (light
weight)
25ft Sled Push (Or Walking
Lunge)
25ft Sled Pull (Or Walking
Lunge Backwards)
WORKOUT PREP -
2 sets:
5/4 Calorie Bike Erg (build-in
pace) or Air Bike
25ft Sandbag Carry (build-in
weight)
25ft Sled Push (build-in
weight)
WORKOUT - Bragg
Freedom (RX’d)
12:00 AMRAP
10-15-20-25....
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft...
Sandbag Carry (100/70)(OR
Kettlebell Front Rack Carry
(2x53/35))
Women Calories: 8-12-16-20...
-Rest 3:00-
12:00 AMRAP
10-15-20-25....
Calorie Ski (Or Row)
25-50-75-100-125ft...
Sled Push (90/45)(Or Single
Dumbbell Walking Lunge
(35/25))
Women Calories: 8-12-16-20...
(KG conv: Sandbag 45/32.5,
KB 24/16, Sled 40/20, DB
15/10)
- Repeat from May 28, 2024 -
MAYHEM MINI-PUMP –
CORE-
3 rounds:
30 Seated Oblique Twists
with Med Ball (L+R=1)
-rest 30 seconds-
30 yd Isolateral DB Farmers
Carry (left)
30 yd Isolateral DB Farmers
Carry (right)
-Rest 1 minute between
rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
1 Minute Cat Cow