2:00 Easy Jump Rope (singles, mix in a few doubles)

Then Into…
2 ROUNDS
10 Box Step-Ups (alternating)
10 Hip Circles (each direction)
10 Glute Bridges
8 Air Squats (3-second lower)

Then Into…
2 ROUNDS
:20 Jump Rope Drills (single-leg hops, then high knees)
:30 Double Unders
5 Empty Bar Back Squats from the rack (walk out and rerack)

FREEDOM (RX)
TEAMS OF 2
10 SETS (EACH/1:1)
50 Double Unders
5 Back Squats (205/135)
(Score is Slowest Set)
*Bar Comes from the Rack
KG: 92.5/60

INDEPENDENCE (Intermediate)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Double Unders
5 Back Squats (185/125)
(Score is Slowest Set)
*Bar Comes from the Rack
KG: 85/57.5

LIBERTY (Beginner)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Single Unders
5 DB Goblet Squats (Moderate)
(Score is Slowest Set)

3 SETS
10/10 Single-Leg DB Bulgarian Split Squats @ Moderate
20 Banded Hamstring Curls
-Rest 1:00 b/t Sets-
(No Measure)

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 Foam Roll Quads (each)
1:00 Foam Roll Calves (each)
(No Measure)

TABATA, 8 SETS (4:00 Total)
:20 Hip Extensions or Supermans
:10 Rest
-No Additional Rest b/t Sets-
(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 Deep Squat 1 min](video)
[Calf Stretch In Downward Facing Dog 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.