1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every minute (7:00)
2 Deadlifts (light, can slightly increase weights)
4 Box Step Ups
5/4 Calorie Row
10 m. synchro Lunge Walk

Big Booty Bloop

Teams of 2
AMRAP 30 Minutes
90 m. Dual-DB/KB Farmer Carry (2×32/22,5)
50/40 Calorie Row
90 m. Synchro Lunge Walk
 

Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds

Mayhem Mini-Pump – Shoulder/Glutes

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 Barbell Strict Press @ moderate weight
10 Double DB Z-Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight

-Rest 3 min b/t round-

1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)