19/08 – Formula 1
August 18, 202421/08 – Lewis Hamilton
August 18, 2024WARM-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
