BISCAYNE BAY
January 10, 2024MAYHEM IN MIAMI – 11.1/14.1
January 12, 2024WARM-UP
2 sets:
- 10 Banded Fire Hydrants (each)
- 10 Banded Glute Bridges
-into- 8 min AMRAP:
- 45-second Machine
- 10 Alternating V-Ups
- 5 Deadlifts (empty-build across sets)
STRENGTH
Heavy Single Deadlift (10:00)
WORKOUT PREP
2 sets:
- 5m Farmers Carry
- 5 Abmat Sit ups
“LITTLE HAVANA”
FIRE
For time (15min cap):
- 50-40-30-20-10 Abmat Sit ups
- 30m Farmer Carry 32/24s
WATER
- 24/16s
EARTH
- 30-25-20-15-10 Abmat Sit ups
- Own weight
