27/06 –  I do not like the Cone of Shame

WARM-UP – 

8:00 AMRAP 

• 10 Alternating V-Ups 
• 5 Up Downs 
• 3 Inch Worms 
• 5 Cat/Cows 

WORKOUT PREP – 

• 4 V-Ups 
• 4 Burpee to Bar 
• 4 V-Ups 
• 3 Burpees to target 
• 4 V-Ups 

2 Burpee Broad Jumps 

WORKOUT – “I do not like the Cone of Shame” 

Freedom (RX’d) 

• 3:00 AMRAP 
• 30 V-Ups (Or GHDs) 
• Max Line Facing Burpees 

• -Rest 2:00- 

• 4:00 AMRAP 
• 30 V-Ups (Or GHDs) 
• Max Burpees to Bar 

• -Rest 2:00- 
• 5:00 AMRAP 
• 30 V-Ups (Or GHDs) 
• Max Burpee Broad Jump (4ft/3ft) 

MAYHEM MINI-PUMP – LEG DAY 

4 Rounds 

• 8 Split Stance DB Romanian Deadlift (each side) @ RPE 7 
• 15 Single Leg Calf Raise@ RPE 7 
• -Rest 1 min between rounds- 

COOL DOWN/MOBILITY – 

• 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 
• 2 Minute Bench Stretch for Lats (each side) 
• 2×10 Reverse Leg Raises 

• 2×10 Down Dog