2:00 Cardio Machine

Then Into…
2 ROUNDS
10 Glute Bridges
10 Banded Lateral Steps / Side
8 Alternating Samson Lunges
10 Dead Bugs
10 Air Squats

Then Into…
3 ROUNDS
5 Empty Bar Muscle Cleans
5 Empty-Bar Front Squats with a :03 Descent
8 Box Step-Ups

FREEDOM (RX)
EVERY 3:30 (5 SETS)
8 Front Squats (135/95)
16 Box Step Overs (24/20)
8 Front Squats (135/95)
(Score Each Set For Time)
KG: 60/42.5
*Step Overs can be lateral or box facing

INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
8 Front Squats (115/75)
12 Box Step Overs (24/20)
8 Front Squats (115/75)
(Score Each Set For Time)
KG: 52.5/35
*Step Overs can be lateral or box facing

LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
8 Dumbbell Front Squats (light)
12 Box Step Ups (20/16)
8 Dumbbell Front Squats (light)
(Score Each Set For Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)

3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-Rest 1:00 b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[T Hip Opener 1 min/side](video)
[Alternating Eccentric Calf Activation 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.