BIKES CANNOT BE STORED IN THE GYM
You need to lock your bike up on the rack either on Shoreditch High Street or Rivington Street
1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine-into-Every minute (7:00)5/4 Calorie Row4 Wall Ball Thrusters3 Box Step Ups2. Workout Prep3 sets:20 Second Row (workout pace)5 Wall Balls3 Dumbbell Box Step Ups (work up in weight and height)
Freedom (RX'd)Teams of 22000/1750m Row200 Wall Balls (20/14)2000/1750m Row100 Dumbbell Box Step Ups (24/20)(50s/35s)2000/1750m Row(KG Conv: WB 9/6, DB 22.5s/15s)Individual Option1000/850m Row100 Wall Balls (20/14)1000/850m Row50 Dumbbell Box Step Ups (24/20)(50s/35s)1000/850m Row(KG Conv: WB 9/6, DB 22.5s/15sIndependenceTeams of 21750/1500m Row150 Wall Balls (20/14)1750/1500m Row100 Dumbbell Box Step Ups (20/16)(35s/25s)1750/1500m Row(KG Conv: WB 9/6, DB 15s/10s)LibertyTeams of 21000/850m Row100 Wall Ball Thrusters (light)1000/850m Row100 Box Step Ups (24/20)1000/850m RowTarget time: 28-32 minutesTime cap: 40 minutes
4 Rounds10 Standing Single Arm DB Press @ moderate weight10 Standing DB Lateral Raise @ moderate weight10 GHD Hip Raise @ maintain quality-Rest 3 min b/t round-
Standing Single Arm DB PressStanding DB Lateral RaiseGHD Hip Raise
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.
1:00 Barbell Quad Smash (each side)1:00 Couch Stretch (each side)1:00 Trap Smash (each side)