1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
Crossover Symmetry Or Banded 7's Warmup
-into-
6 min AMRAP
3-5 Bench Press (empty bar - build across)
3-5 Deadlift (empty bar - build across)


2. Workout Prep
1 set:
3 Bench press (at workout weight)
3 Deadlifts (at workout weight)

“I’m the King of the World”

Freedom (RX'd)
For Time:
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
1-2-3-4-5-6-7-8-9-10
Deadlift (225/155)  
(KG conv: BP 70/48, DL 102/70) 

Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95)
1-2-3-4-5-6-7-8-9-10
Deadlift (205/135)  
(KG conv: BP 61/43, DL 93/61)

Liberty
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (light)
1-2-3-4-5-6-7-8-9-10
Dumbbell Deadlift (light-moderate) 

Target time: 10-12 minutes
Time cap: 15 minutes

Mayhem Mini-Pump – Upper Body Posterior

4 Rounds

• 10 Strict Pullups @ use band to maintain quality if needed
• 12 Lat Pulldowns @ moderate weight – maintain quality
• 12 Bent Over Barbell Row @ moderate weight – maintain quality
• 10 Double DB Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t round-

1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)