8:00 AMRAP
30-second Air Bike
10 glute bridges
4 world’s greatest stretch (total)
10 Walking Lunge Steps
3 sets:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-
(KG conv: 22.5/15 DBs)
Overall time cap: 24mins
RX+
3 sets:
40/32 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-
(KG conv: 22.5/15 DBs)
Mayhem Mini-Pump – Arms
Workout Definition
4 rounds:
10 Tempo Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Chin-Ups @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Barbell Drag Curls @ moderate weight RPE 7
-rest 2 minutes b/t 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. Rest 2 minutes between rounds.