23/07 – Olympic Medalists

WARM-UP
2:00 Jump Rope

into

6:00 AMRAP

50m Run
8 Box Step-ups (each side)
4 Box Jumps
5 Kip Swings
5 Hanging Knee Raises

WORKOUT PREP
2 sets:
4 Box Jump Overs
4 Toes to Bar
50m Run (build-in pace)

WORKOUT – Olympic Medalists

Freedom (RX’d)
10-20-30-40
Box Jump Overs (20)
40-30-20-10
Toes to Bar
*200m Run after each round

MAYHEM MINI-PUMP – Back and Biceps
4 Rounds
12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 8 Bretzel
1 Minute Dorsiflexion