22 January – Bearded Dragon

WARM-UP

10:00 AMRAP
10 Banded Pass Throughs
3 Inchworms
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 DB Power Snatch
10 Alternating V-Ups

WORKOUT – Bearded Dragon
Freedom (RX’d)

45 Toes to Bar/V-Ups
45 DB Snatches
45 Toes to Bar/V-Ups

MAYHEM MINI-PUMP – Glutes and Shoulders

3-4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-

10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-

*Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Quardruped Forearm Stretch
2 x 10 Reverse Leg Raises (each side)
1 Minute Calf & Big Toe Stretch