21 January – Iguana
January 19, 202523 January – Nile Monitor
January 19, 2025WARM-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
