5 sets:
Rowling to 100m
Penalty = Burpee Box Step
Overs (Max 5)
WORKOUT PREP -
2 sets:
30-second Air Bike
(moderate pace)
30-second Shuttle Run
(moderate pace)
WORKOUT - “You sit on a
throne of lies”
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Air Bike
**Repeat from Dec. 28, 2022.
MAYHEM MINI-PUMP –
Upper Body Posterior
4 Rounds
10 Supported Single Arm DB
Tempo Row (each side) @
moderate weight – maintain
quality RPE 7
12 Standing KB Crush Grip
French Press @ moderate
weight – maintain quality
RPE 7
-Rest 2 min between rounds-
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose