Public Whiteboard

Components

Metcon

Settings

Workout

Mayhem Affiliate 09/29/2022

Warm Up

1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm up (10-15 minutes)

2. Workout Prep
3 sets (each)
100m Run (Build up to workout pace)
-rest 20 seconds between sets-

Workout

Metcon (Time)

"Peanut Butter Pie"

Freedom (RX'd)
Partner
5000m Run Relay

Individual Option:
10x200m Run
-Rest 1:00 between sets-

Independence
Partner
4000m Run Relay

Liberty
Partner
3000m Run Relay

Target time: 18-22 minutes
Time cap: 30 minutes

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)

[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory