2:00 Easy Run or Machine
Then
2 Rounds
20m High Knees
20m Butt Kicks
20m High Skips
10 Air Squats
10 PVC Pass-Throughs
10 PVC Overhead Squats
Then
2 Rounds
5 PVC Muscle Snatch
5 PVC Snatch Balance
5 PVC Overhead Squats
100m Moderate Run

FREEDOM (RX)
„NAUGHTY NANCY“
AMRAP 20:00
600m Run
25 Overhead Squats (135/95)
(Score is Rounds + Reps)
(KG conv: 60/42.5)

INDEPENDENCE (Intermediate)
AMRAP 20:00
600m Run
25 Overhead Squats (95/65)
(Score is Rounds + Reps)
(KG conv: 42.5/30)

LIBERTY (Beginner)
AMRAP 20:00
400m Run
25 Dumbbell Goblet Squats (Light)
-Rest :30 b/t Rounds-
(Score is Rounds + Reps)

FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Pancake-Stretch (against wall)
1:00 Lacrosse Ball Shoulders (each side)
(No Measure)

3 SETS
10 Hanging Leg Raises
1:00 Side Plank (each side)
-Rest 1:00 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 Pec Stretch 1 min/side](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.