1. Movement Prep/Activation and Increasing Heart Rate
1 min. bike/row/ski/run
-into-

3 rds
– 20 Plate Hops
–   5 Down-Ups
– 10 Suitcase KB-Deadlifts e/s

2. Workout Prep
Teams of 2, split reps equaly

3 rds
– 6/8/10 cal. Echo-Bike (7/10/13 cal. C2-Bike)
– 4 Burpees
– 4 Dual KB Deadlifts
– rest 30 sec. b/w rds-

„Sally“

Teams of 2
– YGIG
– split reps as needed 

6 rds
– 18/21/24 cal. Echo-Bike (22/26/30 cal. C2-Bike)
– 24 Burpees
– 24 Dual KB/DB Deadlifts* (2×16/24 / 2×15/22,5)
– 18/21/24 cal. Echo-Bike (22/26/30 cal. C2-Bike)

-rest 0,5:1 between rds**-

*Perform the Burpee in front/between the KBs with hands on the floor (not on the KBs) and finish it with the jump. Then grab the KBs for the Deadlift.

** e. g.: rd=6 min., then rest=3 min.

Target time each set (w/out rest): 5-6 min.
Time cap each set: 7 min.
TC: 60 min.

Mayhem Mini-Pump – Upper Body Posterior

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 rds
– 10 Strict Pull-Ups (use band to maintain quality if needed)
– 12 Body-Rows on Racked Barbell @ moderate weight – maintain quality
– 12 Single-Arm Lat-Pulldowns ( moderate weight – maintain quality)
– 10 Standing DB French-Presses ( moderate weight – maintain quality)

-Rest 3 min b/t rds-

1 rd
– 1 min. Foot-Smash w/ Lacrosse-Ball e/s
– 1 min. Calf-Stretch against wall e/s
– 1 min. Foamroll upper back