Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup Or Banded 7's
-into-
6 min AMRAP
30-second Ski (Or Row) (easy pace)
5 GHD’s to parallel
5 Kip Swings
5 Scap Pullups

2. Workout Prep
1 set:
5/4 Calorie Ski
5 GHD’s
5 Pull-ups

"The Thunder Rolls"

Freedom (RX'd)
5 sets: (Every 5:00)
20/16 Calorie Ski (Or 20/16 Calorie Row)
20 GHD’s (Or 20 V-ups)
20 Pull-ups

Independence
5 sets: (Every 5:00)
16/14 Calorie Ski (Or 16/14 Calorie Row)
16 GHD’s + 6in riser (Or 16 V-ups)
16 Pull-ups

Liberty
5 sets: (Every 5:00)
15/12 Calorie Row
15 Sit-ups
15 Jumping Pull-ups

Target time each set: 3-3:30
Time cap each set: 4 minutes

* See Coaches Notes for Limited
Equipment and Large Class Option

1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)

Mayhem Ready: Making The Rowing Machine Suck Less

https://youtu.be/FIje04GZrKU