20/08 – Maverick and Goose

WARM-UP

8:00 AMRAP
45-second Machine
8 Box Step Ups
4 Up Down + Get Overs
10 Banded Pass throughs

WORKOUT PREP

1 set:
5/4 Calorie Row/Ski
2 Burpee Box Get Overs
5/4 Calorie Row/Ski

WORKOUT – Maverick and Goose

Freedom (RX’d)

Every 10:00 (3 sets)
20/16 Calorie Row/Ski
12 Burpee Box Get Overs (30/24)
20/16 Calorie Row/Ski
9 Burpee Box Get Overs (30/24)
20/16 Calorie Row/Ski
6 Burpee Box Get Overs (30/24)

*PROGRAMMING NOTE FOR BELOW:
Mini Pump is available if you have enough time after your workout.

MAYHEM MINI-PUMP – Chest

3 sets:
6 Dumbbell Incline Bench Press at RPE 9
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies at RPE 7-8

-rest 2 minutes between sets-

COOL DOWN/MOBILITY

3-5 minutes of easy cardio
(this can be walk, a slow row, machine ride, walk, etc.)
2 x 10 Down Dog
1 Min Posterior Shoulder Smash
1 Min Foam Roller Angels