Movement Prep/Activation:
8:00 Flow
0:00–2:00 Easy Row or Bike
2:00–4:00
2 Rounds
10 Banded Good Mornings
10 Box Step Ups
5 Ring Rows
4:00–8:00
2 Rounds
5 Empty Bar Deadlifts
5 Box Step Ups
5 Pull Ups or Ring Rows

Workout Prep:
1 Round
3 Deadlifts @ workout weight
3 Box Jumps (24/20)
3 Pull Ups
• Finalize partner order and transitions before starting.

FREEDOM (RX):
IN TEAMS OF 2
5 ROUNDS FOR TIME (each/1:1)
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull Ups
(Score is Time)
(KG conv: 102.5/70)
*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.

INDEPENDENCE (Intermediate):
IN TEAMS OF 2
5 ROUNDS FOR TIME (each/1:1)
15 Deadlifts (185/125)
20 Box Jumps (20/16)
20 Pull Ups
(Score is Time)
(KG conv: 85/57.5)
*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.

LIBERTY (Beginner):
IN TEAMS OF 2
5 ROUNDS FOR TIME (each/1:1)
12 Deadlifts (light/moderate)
14 Box Step Ups (20/16)
16 Ring Rows
(Score is Time)
*P1 completes a full round while P2 rests then switch. Both partners complete 5 rounds. 3:30 time cap per round per person.

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.

Mini Pump – Shoulders and Arms
4 sets
3 Barbell Strict Press @ RPE 8.5/10
10 Reverse Dumbbell Fly @ RPE 8/10
20 Plate Front Raise @ RPE 8/10
-rest 2:00 between sets-

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)
[Active Prayer Lat Stretch 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.