07/02 – Open 21.1

WARM-UP
Banded Shoulders

-into-
8:00 AMRAP

30-second Jump Rope
3 Inchworms
10-second Handstand Hold
5 Roll and Reach

WORKOUT – Open 21.1
Freedom (RX’d)

1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders

Time Cap 15:00

Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.

Mayhem Mini-Pump – Chest and Triceps

3-4 Rounds
12 Single Arm Dumbbell Bench Press (each side) @ moderate weight – maintain quality

-rest 30 seconds-

12 Seated Tricep DB French Press @ moderate weight – maintain quality

-rest 30 seconds-

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

-Rest 2 minutes between rounds-

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