2:00 Row

Then Into…
2 ROUNDS
10 Banded Pull Aparts
8 Scap Pull Ups
8 Push-Ups
10 Dynamic Squat Stretches
10 Alternating Samson Lunges

Then Into…
2 ROUNDS
5 Empty-Bar Bench Press
3 Strict Pull Ups or Ring Rows
3 Hand Release Push Ups
10 Air Squats

Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion

* Rest as needed between sets *

FREEDOM (RX)
„STRICT CINDY“
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)

INDEPENDENCE (Intermediate)
20:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)

LIBERTY (Beginner)
20:00 AMRAP
5 Ring Rows
7 Knee Push-Ups
9 Air Squats
(Score is Rounds + Reps)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Pec (each)
(No Measure)

FOR COMPLETION
500m Row @ RPE 6
-Rest 1:00-
4x250m Row @ RPE 8-9
-Rest :30 b/t Each 250m Row-
(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.

[Active Prayer Lat Stretch 1 min](video)
[PNF Shoulder Internal Rotation 1 min/side](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.