15/10 – Ben & Jerry’s

WARM-UP

10:00 AMRAP

45-second Machine
10 Alternating V-Ups
25ft Bear Crawl
4 Burpees

WORKOUT PREP

2 sets:

5/4 Calorie Machine (build in pace)
4 GHDs
10ft Handstand Walk
2 Burpee to Bar

WORKOUT – Ben & Jerry’s

Freedom (RX’d)

20:00 AMRAP

80/65 Calorie Row/Ski
40 GHD Sit Ups (Or V-Ups)
12m Handstand Walk (Or 4 Wall Walks)
40/32 Calorie Row/Ski
30 GHD Sit Ups (Or V-Ups)
9m Handstand Walk (Or 3 Wall Walks)
20/16 Calorie Row/Ski
20 GHD Sit Ups (Or V-Ups)
6m Handstand Walk (Or 2 Wall Walks)
Max Burpee to Bar in the remaining time.

*18 min time cap before advancing to the burpees.

Target number of Reps: 25+ reps

MAYHEM MINI-PUMP – Core

4 rounds:
30m Isolateral DB Farmers Carry (left)
30m Isolateral DB Farmers Carry (right)

*Start light and increase across sets
*Rest 1 minute between rounds

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 x Shoo the Cat
2 x 15 Adductor Rockbacks
1-2 Minutes Cobra stretch