04/10 – Jeopardy!

WARM-UP
Banded Shoulders

into

10:00 AMRAP

45-second Row
5 Pike Push Ups
5 Single Arm Ring Rows (each)
10 Box Step Ups (low)

WORKOUT PREP

2 sets:

4 Ring Rows
2 Handstand Push Ups
4 Box Jump Overs (build in height)

WORKOUT – Jeopardy!

Freedom (RX’d)

AMRAP 2:00 (8 sets Max)

15 Ring Rows (Or 15 Bent Over Dumbbell Rows)
10 Handstand Push Ups
Max Box Jump Overs (24/20)

No rest between sets

*Continue the pattern until 100 Box Jump Overs total are accumulated

There is a 16 minute time cap (8 sets of the AMRAP)

MAYHEM MINI-PUMP – Glutes

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7
10 Single leg DB Romanian Deadlift (each side) @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

COOL DOWN/MOBILITY

2 x 10 Down Dog
20x Shoo the Cat
2 x 10 Foam Roll Up Wall