1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
1:00 Machine
5 Kipping Knee raises
5 inch worms
10-second handstand hold

2. Workout Prep
3 sets:
3 Toes to Bar
3 Handstand Push ups

"Sour Punch Straws"

Freedom (RX'd)
5 Rounds
20 Toes to Bar (Or 20 GHD’s)
15 Handstand Push Ups (OR 10 Strict Handstand Push Ups)

Independence
5 Rounds
15 Toes to Bar (Or 20 Knees to Elbows)
12 Handstand Push Ups 

Liberty
5 Rounds
15 Hanging Knee Raises
10 Dumbbell Push Press (light)

Target time: 10-12 minutes

Time cap each set: 16 minutes

Mayhem Mini-Pump – Upper Body Posterior

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 Strict Pullups @ use band to maintain quality if needed
12 Double DB Prone Row @ moderate weight – maintain quality
12 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Single Arm DB Kickback @ moderate weight – maintain quality

-Rest 3 min b/t round-

Double DB Prone Row
Straight Arm Lat Pull Down
Single Arm DB Kickback

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