Workout of the Day
Warm Up
(Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
2. Workout Prep
3 sets:
20 Second Row (workout pace)
5 Wall Balls
3 Dumbbell Box Step Ups (work up in weight and height)
Lychee
(Time)
Freedom (RX'd)
Teams of 2
2000/1750m Row (MF 1900m)
200 Wall Balls (20/14)
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row (MF 1900m)
(KG Conv: WB 9/6, DB 22.5s/15s)
-Repeat from January 7th, 2023
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Optional Accessory
(Other / Text)
Mayhem Mini-Pump – Shoulders/Glutes
4 Rounds
10 Standing Single Arm DB Press @ moderate weight
10 Standing DB Lateral Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
-Rest 3 min b/t rounds-
Mobility
(Not Scored)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
Mayhem Ready: Mobilizing In The Position of Restriction -Blue Angel
(Not Scored)
https://www.youtube.com/watch?v=A_BMdcIAxt0