3:00 Row (gradually increasing pace)

Then Into…
2 ROUNDS
10 PVC Good Mornings
8 Alternating Spiderman Lunges + Reach
10 Air Squats
10 Glute Bridges
5 Broad Jumps (reset between reps)

FREEDOM (RX)
TEAMS OF 2
FOR TIME
30 Hang Power Cleans (155/105)
15 Synchro Bar Facing Burpees
30 Hang Power Cleans (155/105)
15 Synchro Bar Facing Burpees
30 Hang Power Cleans (155/105)
15 Synchro Bar Facing Burpees
30 Hang Power Cleans (155/105)
15 Synchro Bar Facing Burpees
(Score is Time)
KG: 70/47.5

INDEPENDENCE (Intermediate)
TEAMS OF 2
FOR TIME
30 Hang Power Cleans (135/95)
15 Synchro Bar Facing Burpees
30 Hang Power Cleans (135/95)
15 Synchro Bar Facing Burpees
30 Hang Power Cleans (135/95)
15 Synchro Bar Facing Burpees
30 Hang Power Cleans (135/95)
15 Synchro Bar Facing Burpees
(Score is Time)
KG: 60/42.5

LIBERTY (Beginner)
TEAMS OF 2
FOR TIME
30 DB Hang Power Cleans (light)
10 Synchro Up Downs
30 DB Hang Power Cleans (light)
10 Synchro Up Downs
30 DB Hang Power Cleans (light)
10 Synchro Up Downs
30 DB Hang Power Cleans (light)
10 Synchro Up Downs
(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Foam Roll Low Back
1:00 Pigeon Pose (each)
2:00 Front Rack Fixer

3-4 SETS
15 Banded Glute Bridges or Hip Thrusts
12 Seated Russian Twists (each side, light)
-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 Hinge 1 min](video)
[Pigeon 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.