25/09 – Dickies Triplet

WARM-UP

8 min AMRAP

45-second Row
5 Hanging Knee Raises
4 Dumbbell Snatches (building)
5 Cat/Cows

WORKOUT PREP

2 sets:

50m Run
4 Toes to Bar
4 Alternating Dumbbell
Snatches (build in weight)

WORKOUT – Dickies Triplet

Freedom (RX’d)

5 Rounds:

175m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch (32.5/22.5)

*IMPORTANT: RX weight is very heavy – please be smart when choosing the weight for this workout!!

Time cap: 12 Minutes

MAYHEM MINI-PUMP – Leg Day

3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

COOL DOWN/MOBILITY

2 x 8 Bretzel
2 x 45 Seconds Ring Tricep Stretch
45 Seconds Supine Twists