03/05- Mayhem Mini

WARM-UP

10:00 AMRAP

• 1:00 Row
• 10 Banded Pull Aparts
• 10 Kip Swings
• 10 Dumbbell Bench Press
• 1 Zombie Rope Climb (Or 10 Ring Rows)

WORKOUT PREP-

3 sets:

• 5/4 Calorie Row
• 5 Bench Press (build in weight)
• 1 Bar Muscle Up (or 2 Chest to Bar/Pull-ups/Jumping Pull-ups)
• 1 Rope Climb (half way) (or Zombie)

– The Undiscovered Country-

Fire

Teams of 2

• 100/80 Calorie Row
• 100 Bench Press (52/34)
• 30 Bar Muscle Ups ( 60 reps of scale chest to bar *1)
• 80/64 Calorie Row
• 80 Bench Press (61/39)
• 10 Rope Climbs ( 40 reps to scale Strict Pull Ups*1)
• 60/48 Calorie Row
• 60 Bench Press (70/43)
• 6 Legless Rope Climbs (Or 20 Burpee Pull Ups)

– Split reps as desired –

Earth

• Adjust weight
• Adjust gymnastics in description

Mayhem Mini-

Pump – Core Work:

4 sets:

• 10 Strict TTB
• 15 Kettlebell Side Bend (each side)
• 10 Alt. V-Ups + V-Up
• 1 min Chinese Plank
• :45 sec Overhead DB Hold (each side)
• *Rest 2:00 b/t sets