2:00 Any Machine / Cardio Choice

Then Into…
3 ROUNDS
10 Glute Bridges
8 Dead Bugs
10 Empty-Bar Good Mornings
8 Empty-Bar Romanian Deadlifts

Then Into…
2 ROUNDS
5 Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Abmat Sit Ups

FREEDOM (RX)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (115/75)
5 Hang Power Snatch (115/75)
(Score is Rounds + Reps)
KG: 52.5/35

INDEPENDENCE (Intermediate)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (95/65)
5 Hang Power Snatch (95/65)
(Score is Rounds + Reps)
KG: 42.5/30

LIBERTY (Beginner)
9:00 AMRAP
10 Sit-Ups
10 Deadlifts (light)
5 Hang Power Snatch (light)
(Score is Rounds + Reps)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Hamstring Stretch (each)
1:00 Pigeon Pose (each)
1:00 Lacrosse Ball Hands (each)
(No Measure)

3-4 SETS
10 Landmine Press (each) @ RPE 7
10 Landmine Twists @ @ RPE 7
10 Landmine RDL (each) @ RPE 7
-Rest as Needed b/t Sets-
*Same weight on all 3 movements, Athletes can partner up and go 1:1 on 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.

[Roll Over To V Sit 1 min](video)
[Good Morning 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.