11/09 – 343

WARM-UP
8:00 AMRAP
1:00 Machine (build in pace)
10 Roll and Reach
5 Inch Worms

WORKOUT PREP

With Partner
2 Sets:

5/4 Calorie Row (practice transitions)
2 Synchro Burpees

WORKOUT – 343 (Memorial Workout)

Freedom (RX’d)

Teams of 2:

443/375 Calorie Row
*Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees

Teams can switch on the row as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.

Cap: 32 Minutes

MAYHEM MINI-PUMP – ARMS and SHOULDERS

4 Rounds
10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

Rest 1 min b/t rounds

COOL DOWN/MOBILITY

2 x 1 Min Ring Bicep Stretch
2 x 45 Sec Ring Tricep Stretch
45 Sec Supine Twists