10/07 – Mockingjay

WARM-UP

8:00 AMRAP
10 Cossack Squats
30-second Single Unders
5 Bird Dogs (each side)
5 Suitcase Deadlifts (each)

WORKOUT PREP

2 sets:
3 Burpee Deadlifts
10 Double Unders

WORKOUT – Mockingjay

Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2 x 22.5kg/2 x 15kg)
30 Double Unders after each set

MAYHEM MINI-PUMP – Leg Day
4 Rounds
10 Barbell Romanian Deadlift @ RPE 7
10 Hamstring Ring Curls @ RPE 7
15 Seated Dumbbell Calf Raise @ RPE 7

Rest 2:00 between rounds

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 10 Open Book
20 Scorpion Kicks
1 Min Calf and Big Toe Stretch