1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7s-into-6 min AMRAP30 sec single/double unders10 Ankle Circles (each direction - each side)10 Heel Toe Rocks10 Floor Plate Press5 Negative Push Ups (3-sec negative)2. Workout Prep1 set:10 Single Unders3 Push Ups
Level 3 (RX'd)81-72-63-54-45-36-27Single Unders27-24-21-18-15-12-9Push UpsLevel 270-60-50-40-30-20-10Single Unders27-24-21-18-15-12-9Push Ups
Level 160-50-40-30-20-15-10Single Unders20-18-16-14-12-10-8Bar Push UpsTarget time: 12-14 minutesTime cap: 18 minutes
10 min Rope Climb PracticeOREvery minute (10:00)1-2 Rope Climbs/Zombie Climbs
1 min foot smash w/ lacrosse ball (each side)1 min Couch Stretch (each side)1 min Trap Smash (each side)
Mayhem Ready: 10 Min Elbow Grease Triceps Elbows Forearms Peanut