30/08 – Battleship

WARM-UP
2:00 Machine

-into-
8:00 AMRAP

5 Kip Swings
10 Ring Rows
10 Banded Pass Throughs
5 Muscle Snatch (PVC- empty bar)
5 Snatch Push Press (PVC-empty bar)
5 Overhead Squats (PVC-empty bar)

WORKOUT PREP
3 sets:

1 Bar Muscle Ups
3 Overhead Squats (build in weight)

WORKOUT – Battleship

Freedom (RX’d)
7 Rounds
3 Bar Muscle Ups (Or 7 Chest to Bar)
7 Overhead Squats (60/45)

* The Overhead Squats are from the ground, not rack.

Cap: 10 Min

MAYHEM MINI-PUMP – Leg Day

4 Rounds
10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min between rounds-

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 x 30 Seconds Foam Roller Hip Internal Rotations
2 x 10 Down Dog
1 Min Quardruped Forearm Stretch