10/10 – Shere Khan the Tiger

WARM-UP

Banded Shoulders

into

8:00 AMRAP

45-Second Row
10 Ring Rows
10 Single Dumbbell Shoulder Press (each)

WORKOUT PREP

2 sets:
5/4 Calorie Row (build in pace)
4 Pull Ups
2 Strict Handstand Push Ups

WORKOUT – Shere Khan the Tiger

Freedom (RX’d)

5 sets:

21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups

-rest 1:1 between sets-

Time cap each set: 3 minutes

MAYHEM MINI-PUMP – Core

2-3 sets, time permitting:

15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)

*Rest 1:00 between sets

COOL DOWN/MOBILITY

1-2 Minutes Pec Stretch
1-2 Minutes Squat Rack Pec Minor
1 Minute Barbell Forearm stretch