1. Movement Prep/Activation and Increasing Heart Rate
1:00 Machine
-into-
3 sets:
20 Plate Hops
5 Up Downs
10 Suitcase Deadlifts (each)

2. Workout Prep
3 sets:
10 Double Unders
2 Burpee Deadlifts
-rest 30 seconds between sets-

"Sally"

Freedom (RX'd)
4 sets:
75 Double Unders
15 Burpee Deadlift (2x50/35)
75 Double Unders
-rest 1:1 between sets-
(KG conv: DB 22.5/15)

Independence
4 sets:
60 Double Unders
15 Burpee Deadlift (2x35/25)
60 Double Unders
-rest 1:1 between sets-
(KG conv: DB 15/10)

Liberty
4 sets:
50 Single Unders
15 Up Downs
50 Single Unders
-rest 1:1 between sets-

Target time each set: 2:45-3:30
Time cap each set: 4 minutes

Mayhem Mini-Pump – Upper Body Posterior

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 Strict Pullups @ use band to maintain quality if needed
12 Body Row on Racked Barbell @ moderate weight – maintain quality
12 Single Arm Lat Pulldown @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back