1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
:45-second Machine (different every set)
10yd Sled Push (empty)
10yd Sled Pull (empty)
3 Dumbbell Deadlifts
:10 sec Sandbag Hold

2. Workout Prep
Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes should prepare for their final workout weight.

"Lake Monona"

Freedom (RX'd)
5 min AMRAP
40/32 Calorie Row
Max Distance Dumbbell Farmer Carry (100/70)

-@8:00-

5 min AMRAP
40/32 Calorie Ski
Max Distance Sled Push (5-45’s/3-45’s + 1-25)

-@16:00-

5 min AMRAP
40/32 Calorie Bike Erg
Max Distance Sandbag Front Carry (150/100)

* KG DB: (45/32.5)
* KG Sled: (100/70)
* KG Sandbag: (70/45)

Independence
5:00 AMRAP
32/24 Calorie Row
Max Distance Dumbbell Farmer Carry (70/50)
@8:00
5:00 AMRAP
32/24 Calorie Ski
Max Distance Sled Push (4-45’s/2-45’s + 1-25)
@16:00-
5:00 AMRAP
32/24 Calorie Bike Erg
Max Distance Sandbag Front Carry (100/70)
* KG DB: (32.5/22.5)
* KG Sled: (80/52)
* KG Sandbag: (45/30)

Liberty
3 sets (every 8 minutes)
5:00 AMRAP
24/20 Calorie Row
Max Distance Dumbbell Farmer Carry (moderate)

Target number of distance each set:
Workout 1: 300ft +
Workout 2: 200ft +
Workout 3: 300ft +

Minimum distance before scaling: 100ft

* See Coaches Notes for Limited Equipment and Large Class Option

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

Mayhem Ready: Biceps and Elbow care

https://youtu.be/_bt4kw8PQFY