1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 easy row
5 Front Squats (empty bar)
5 Shoulder to Overhead (empty bar)
10-sec Handstand Hold

2. Workout Prep
1 set
8/6 Calorie Row (workout pace)
3 Strict Hand Stand Push Ups
3 Front Squats
3 Push Press

"Pug"

Freedom (RX'd)
21-15-9
Calorie Row
Strict Handstand Push Ups
-Rest 1:1-
21-15-9
Calorie Row
Front Squats (95/65)
-Rest 1:1-
21-15-9
Calorie Row
Push Press (95/65)
(KG BB: 43/29)

Independence
21-15-9
Calorie Row
Handstand Push Ups
Rest 1:1
21-15-9
Calorie Row
Front Squats (75/55)
Rest 1:1
21-15-9
Calorie Row
Push Press (75/55)
(KG BB: 34/25)

Liberty
15-12-9
Calorie Row
Push Ups
Rest 1:1
15-12-9
Calorie Row
Goblet Squat (light)
Rest 1:1
15-12-9
Calorie Row
Dumbbell Push Press (light)

Target time each set: 6-8 minutes
Time cap each set: 10 minutes

Mayhem Mini-Pump – Arms/Core

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
10 Diamond Pushups
10 Chin ups
15 Double DB Skull Crushers
15 Seated Alternating DB Hammer Curl
15 GHD to Parallel w/plate
15 V-ups
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 2 min b/t round-

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)