1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 Amrap
10 Walking Lunges + Torso Twist
10 Plate Hops
10 Alternating V-Ups
150m Row

2. Workout Prep
2 sets: (with a partner)
100m Row (each)
10’ Front Rack Walking lunge (build in weight)
4 Box Jump Overs (build-in height)

Ultimate Red Velvet Cheesecake

Freedom (RX'd)
Teams of 2
2000/1750m Row
-into-
4 rounds
100’ Front Walking Lunge (95/65)
50 Box Jump Overs (24/20)
-into-
2000/1750m Row
(KG conv: 43/29)

Individual Option:
1000/850m Row
-into-
4 rounds
50’ Front Walking Lunge (95/65)
20 Box Jump Overs (24/20)
-into-
1000/850m Row
(KG conv: 43/29)

Independence
Teams of 2
1750/1500m Row
-into-
4 rounds
100’ Front Walking Lunge (75/55)
50 Box Jump Overs (20/16)
-into-
1750/1500m Row
(KG conv: 34/25)

Liberty
Teams of 2
1500/1200m Row
-into-
4 rounds
100’ Dumbbell Front Walking Lunge (light)
50 Box Step Ups (24/20)
-into-
1500/1200m Row

• Target time: sub 25 minutes
• Time cap: 30 minutes

Ring Muscle Ups: Week 6 - Day 2
 

For Time:
5-4-3-2-1

• Advanced: Ring Muscle Up [Strict or Kipping]
• Intermediate: Box Ring Muscle Up [low rings]
• Beginner: Toe/Foot Assist Ring Muscle Ups [low rings]

Between each set complete 200 meter run
(Indoor option: 26 shuttle runs. Each shuttle run is 25 feet, or 8m)

Mayhem Mini-Pump: Arms

4 rounds:

• 10 Diamond Pushups @ moderate weight RPE 7
• 10 Ring Row – Feet Elevated @ moderate weight RPE 7
• 10 Bent Over Banded Tricep Extension @ moderate weight RPE 7
• 10 Standing Barbell Curl @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)