WARM-UP -
3:00 Machine
-into-
8:00 AMRAP
10 Alternating V Ups
10 Walking Lunge Steps
10 second Handstand Hold
WORKOUT PREP -
2 sets:
3 GHDs
10ft Single Arm Overhead
Walking Lunge (each arm,
build in weight)
10ft Handstand Walk
WORKOUT - Midline March
Freedom (RX’d)
3 Rounds:
30 GHDs (Or V-Ups)
100ft Single Arm Overhead
Walking Lunge (50/35)
50ft Handstand Walk (Or 5
Wall Walks)
(KG conv: 22.5/15 DB)
MAYHEM MINI-PUMP –
GLUTES
3-4 Rounds:
10 Weighted Hip Thrust @
moderate weight
-rest 30 seconds-
15 Standing Barbell Calf
Raise @ moderate weight –
maintain quality
-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 Forearm Smash
1 Minute Quadruped Forearm
Stretch
1 Minute QL Stretch