1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6:00 AMRAP

• 30-sec bike erg (easy pace)
• 5 Sandbag Squats (lightweight)
• 10-sec Sandbag Front Hold

2. Workout Prep
3 sets (each)

• 100m Bike Erg
• 2 Sandbag Squats (build in weight each set)

24 Cap /

RX+
Teams of 2
For Time
2000/1750m Bike Erg or 800m Run
30 Sandbag Squats (150/100) or 30 Front Squats (185/125)
2000/1750m Bike Erg or 800m Run
24 Sandbag Squats (150/100) or 24 Front Squats (185/125)
2000/1750m Bike Erg or 800m Run
18 Sandbag Squats (150/100) or 18 Front Squats (185/125)


RX:
Teams of 2
For Time
1600/1300m Bikeor 800m Run
30 Sandbag Squats (100/70) or 30 Front Squats (135/95)
1600/1300m Bikeor 800m Run
24 Sandbag Squats (100/70) or 24 Front Squats (135/95)
1600/1300m Bike or 800m Run
18 Sandbag Squats (100/70) or 18 Front Squats (135/95)

Scaled:
Teams of 2
For Time
1000/750m Bikeor 400m Run
30 Wall Ball Squats
1000/750m Bikeor 400m Run
24 Wall Ball Squats
1000/750m Bikeor 400m Run
18 Wall Ball Squats
 

Mayhem Mini-Pump – Chest and Triceps

4 rounds:

• 10 Barbell Bench Press @ moderate weight – maintain quality
• 10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality
• 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
• 10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 1 min couch stretch (each side)
• 1 min pigeon pose (each side)
• 1 min quad smash (each side)