Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup
-into-
3 sets:
1 Zombie Rope Climb
5 Pike Push-ups
5 Single Arm Dumbbell Power Cleans (each)

2. Workout Prep
2 sets:
1 Rope climb (1 pull)
2 Strict Handstand Push-ups
3 Dumbbell Power Cleans

"More Than A Memory"

Freedom (RX'd)
3 sets:
2 Rounds
2 Rope Climbs (15ft)
6 Strict Handstand Push Up (Or 12 Push-ups)
12 Dumbbell Power Cleans (2x50/35)
-rest 1:1 between sets-

Independence
3 sets:
2 Rounds
2 Rope Climbs (12ft)
6 Handstand Push Ups (or 12 Push-Ups)
12 Dumbbell Power Cleans (2x35/25)
-rest 1:1 between sets-

Liberty
3 sets:
2 Rounds
4 Zombie Rope Climbs
8 Dumbbell Push Press (light)
12 Dumbbell Power Cleans (light)
-rest 1:1 between sets-

Target time each set: 3:15-3:45
Time cap each set: 5 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

Mayhem Mini-Pump – Lower Body Push/Pull

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds
10 Barbell Front Squat: 1 and a Half Reps @ moderate weight
10 DB Lunge Walkthroughs (each side) @ moderate weight
10 GHD Nordic (Hamstring) Curl) @ moderate weight
15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)