1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7s
-into-
10 min AMRAP
30-sec row (easy)
30-sec row (mod)
30-sec row (hard)
10-sec handstand hold
5 Single Arm DB Press (each side)
5 Negative Bench Press (Empty Bar)(3 sec down)

2. Workout Prep
With Partner
3 sets 
5/4 Calorie Ski (each)
2 Strict Handstand Push Ups (each)
3 Bench Press (each/build in weight)

Poke Bowls

Freedom (RX'd)
Teams of 2
50-40-30-20-10
Calorie Ski (Or Row)
Strict Handstand Push Ups
Bench Press (135/95)
(KG Conv: 61/43)

Individual Option:
25-20-15-10-5
Calorie Ski (Or Row)
Strict Handstand Push Ups
Bench Press (135/95)
(KG Conv: 61/43)

Independence
Teams of 2
50-40-30-20-10
Calorie Ski (Or Row)
Handstand Push Ups
Bench Press (95/65) 
(KG Conv: 43/29)

Liberty
Teams of 2
30-25-20-15-10
Calorie Row 
Dumbbell Push Press (light)
Dumbbell Bench Press (light)

Target time: 18-20 minutes
Time cap: 25 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

• 12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality
• 12 Straight Arm Lat Pull Down @ moderate weight – maintain quality
• 10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t round-