10/05 – Shania Twain

WARM-UP –

3:00 Machine

-into-

10:00 AMRAP

• 10 Banded Pull Aparts
• 10 Single Arm Alternating Floor
• Dumbbell Bench Press (each)
• 10 Deadbugs
• 5 Low Box Jumps

WORKOUT PREP

2 sets:

• 5/4 Calorie Row
• 3 Bench Press (build in weight)
• 2 Box Jump Overs (build in height)

WORKOUT

Freedom (RX’d)

14min for time

• 120/100 Calorie Row
• 80 Bench Press (52/34)
• 40 Box Jump Overs (24/20)

MAYHEM MINI-PUMP – LEG DAY

4 Rounds

• 10 DB Good Mornings @ moderate weight –  RPE 7
• 8 Goblet Squat: 1 and a Half Reps @ moderate weight – RPE 7
• 10 Single Leg Calf Raise @ moderate weight –RPE 7

-Rest 1 min between rounds-