11/06 – Indiana Pacers 

 WARM-UP – 

• 3:00 Row (build in pace) 

-into- 

3 sets 

• 10 Hollow Rocks 
• 10 Russian Kettlebell Swings (light) 
• 4 Up Downs + Jump Over Rower 

WORKOUT PREP – 

2 sets: 

• 5/4 Calorie Row (build in pace) 
• 4 Kettlebell Swings (build in weight) 
• 2 Burpee Over Rower 

WORKOUT – Indiana Pacers 

Freedom (RX’d) 24min

Every 6:00 (4 sets) 

• 36/28 Calorie Row 
• 24 Kettlebell Swings (24/16) 
• 12 Burpee Over bar

MAYHEM MINI-PUMP – LEG DAY 

3 Rounds 

• 10 Barbell Romanian Deadlift @  RPE 7 
• 10 Hamstring Ring Curls @ RPE 7 

-Rest 1:00 between rounds- 

COOL DOWN/MOBILITY – 

• 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 
• 1 Min Cat Cow 
• 2x 1 Min Ring Bicep Stretch