1. Movement Prep/Activation
2 sets:
1:00 Ski
1:00 Bike
1:00 Row
-rest 15 seconds between -
-into-
3 rounds
5 Alternating Dumbbell Bench Press (build across rounds)
10ft Sled Push (build across rounds) or 6 lunges

2. Workout Prep
1 set:
5 Dumbbell Bench Press (at workout weight)
10ft Sled Push (at workout weight) or 6 lunges

Mayhem Affiliate "Finding the Light" Option 1

Freedom
Teams of 2
3 Rounds:
40 Dumbbell Thrusters (50s/35s)
40 Double-Unders
40 Burpee Box Step-Ups (24/20)
40 Pull-Ups
** One partner works at a time, share the reps equally. The “working” partner has their eyes shut and the “resting” partner has their eyes open and works as a guide to help their partner.
(KG conv: 22.5/15 DBs)

Independence
Teams of 2
3 Rounds:
30 Dumbbell Thrusters (35s/25s)
30 Double-Unders
30 Burpee Box Step-Ups (24/20)
30 Pull-Ups

Liberty
Teams of 2
3 Rounds:
30 Dumbbell Thrusters (light)
30 Single-Unders
30 Up-down Step-Ups (24/20)
30 Ring Rows

• Target time: sub 24 minutes
• Time cap: 30 minutes

Mayhem Affiliate "Finding the Light" Option 2
As a finisher workout at the end of class , done in two heats:
One round for time
20 Dumbbell Thrusters (50s/35s)
20 Double-Unders
20 Burpees
20 Pull-Ups
** Each athlete has a guide from the resting heat. The athlete has their eyes shut and the guide helps them through the workout.
(KG conv: 22.5/15 DBs)

• Target under 5 minutes, cap 8 minutes

"We can all make a difference. With one workout, we can all be a guiding light."

“You go Glen Coco”

Freedom (RX'd)
Teams of 2
10 Rounds (each)
10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)
50ft Sled Push (3x45/2x45) (OR 20 Jumping Air Squats OR 50ft bodyweight lunge)
(complete 1:1)
(KG conv: 22.5/15 DBs, 61/43 Barbell, 60/40 Sled)

Independence
Teams of 2
10 Rounds (each)
10 Dumbbell Bench Press (40s/25s) (Or Bench Press 115/80)
50ft Sled Push (115/70) (OR 15 Jumping Air Squats OR 50ft bodyweight lunge)
(KG conv: 17.7/10 DBs, 52/36 Barbell, Sled 50/30)

Liberty
Teams of 2
10 Rounds (each)
10 Bar Push-ups
50ft Sled Push (1x45/1x25) (OR 15 Air Squats OR 25ft bodyweight lunge)
(KG conv: 20/10 Sled)

• Target time: 14-16 minutes
• Time cap: 20 minutes

Double Unders: Week 2 Day 2

Accumulate 3 rounds of unbroken 50 Singles [5 max attempts]
*Rest as needed between sets

Then

• Beginner: work on single-single-single-double attempts for 2 min
• Intermediate/Advanced: 2 min to find one max set of unbroken double-unders

Score is reps achieved in part 2. Note if you did double-unders or single-doubles.

4 Rounds

• 10 Strict Pullups @ moderate weight – maintain quality
• 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
• 10 Lat Pulldowns @ moderate weight – maintain quality
• 10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 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)