1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7’s Warm Up-into-3 sets:5 Empty Bar Tempo Bench (slow and controlled)5 GHD’s to Parallel2. Workout Prep3 sets:3 Bench Press (build in weight)3 GHD’s
Freedom (RX'd)7 rounds11 Bench Press (135/95)15 GHD Sit Ups (Or 20 Alternating V-ups)(KG conv: BP 61/43)
Independence7 rounds11 Bench Press (115/80)10 GHD Sit Ups + 6in riser (Or 14 Alternating V-ups)(KG conv: BP 52/36)
Liberty7 rounds11 Bar Push Ups15 Sit UpsTarget time: 12-14 minutesTime cap: 18 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 Rounds10 Strict Pullups @ use band to maintain quality if needed12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality12 Double DB Standing Bent Over Row @ moderate weight – maintain quality10 Barbell Skull Crushers @ moderate weight – maintain quality-Rest 3 min b/t round-
Lat Pulldowns – Neutral Close GripDouble DB Standing Bent Over RowBarbell Skull Crushers
1 min Seal Pose1 min Tricep Smash (each)1 min Foam roll glutes and IT band (each side)
Mayhem Ready: 10Mins 007 Calves