Mayhem Registration:
https://buy.stripe.com/7sIbJifDWgKydPifZx
2:00 Cardio of Choice
–into–
Mobilize and Stretch
–into–
Hip Circle
–into–
2 Rounds
10 Jumping Jacks
10 Bodyweight Good Mornings
5 Inch Worms with a Push Up
20 Mountain Climbers
4 Shuttle Runs (Down and back 25′ twice)
Warm up with empty bar Back Squat
2 sets of 5 Good Morning, 5 Back Squat with a tempo and Pause in the hole.
Emphasize weight evenly distributed in foot, don’t get forward into the quads, build up to working weight
Points of Performance:
Maintain a tall chest throughout the squat.
Control the descent and hold for 3 seconds at the bottom.
Drive out of the bottom with strong glute and core engagement.
Conditioning:
Bring it!
13 min AMRAP
200m Run (end of driveway)
40 Double Unders/60 Single unders
20 Hand-release pushups
Workout Prep:
Ensure athletes are ready for hand-release push-ups with proper form to avoid shoulder strain.
Review smooth transitions from run to jump rope.
Stimulus & Goal:
Steady effort, aiming for 4-5 rounds. Consistency on push-ups and smooth transitions are key.
Scaling Options:
Double Unders: Scale to single unders (60 reps) or jumping jacks.
Push-ups: Scale to knee push-ups or elevated push-ups.
