Whiteboard Calendar : SugarWOD 31/05/2022 21:35

Mayhem Athlete
Track: Mayhem Compete
Date: Tuesday, May 31, 2022

Warm Up/Total Session Time

Estimated Total Session Time:
3 Hours (Everything Included)

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

Open Prep & QuarterBnals

1. Crossover Symmetry Activation Plus (https://www.youtube.com/watch?
v=xHxprWItWsY&ab_channel=CrossFitMayhem)
OR Banded 7s (https://www.youtube.com/watch?
v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMay
- perform 7 reps of each movement

2. Mayhem Hip Halo Activation (https://www.youtube.com/watch?

v=NfAbdabJ310&feature=youtu.be)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep - (OPTIONAL)

3 sets:
20 Double Kettlebell Front Rack Walking Lunge (heavy) (10 each side) - Box Step Up
(https://youtu.be/5qjqDHOUh-A)
15 Tempo Back Extension (1 second at the bottom, 3 seconds at the top) - Back Extension
(https://youtu.be/D_FUg2wHhk8)
7 Side Lying Hip Raise - Side Lying Hip Raise (https://youtu.be/bvRNBHd0huQ)

4. Barbell Prep
A) Burgener Warm up Snatch (https://www.youtube.com/watch?v=-
ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete) -
3-5 reps at each position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”

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5. Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch (https://www.youtube.com/watch?
v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-
lNT&index=14&ab_channel=MayhemAthlete) - 3-5 reps of each movement

1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (https://www.youtube.com/watch)

5. Cardio Prep - - (Perform after the Strength)

Row :45 easy
Ski :45 easy
Bike :45 easy
Bike :30 moderate/fast
Ski :30 moderate/fast
Row :30 moderate/fast
Row :15 fast
Ski :15 fast
Bike :15 fast
Bike :45 easy
Ski :45 easy
Row :45 easy

SemiFinals & Games

1. Crossover Symmetry Activation Plus (https://www.youtube.com/watch?
v=xHxprWItWsY&ab_channel=CrossFitMayhem)
OR Banded 7s (https://www.youtube.com/watch?
v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMay
- perform 7 reps of each movement

2. Mayhem Hip Halo Activation (https://www.youtube.com/watch?

v=NfAbdabJ310&feature=youtu.be)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Cardio Prep
Row :45 easy
Ski :45 easy
Bike :45 easy
Bike :30 moderate/fast
Ski :30 moderate/fast
Row :30 moderate/fast

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Row :15 fast

Ski :15 fast
Bike :15 fast
Bike :45 easy
Ski :45 easy
Row :45 easy

4. Movement Prep - (Perform after the metcons)

5. Barbell Prep
A) Burgener Warm up Snatch (https://www.youtube.com/watch?v=-
ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete) -
3-5 reps at each position

1. Down and up – “SPEED THROUGH THE MIDDLE”

2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch (https://www.youtube.com/watch?
v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-
lNT&index=14&ab_channel=MayhemAthlete) - 3-5 reps of each movement

1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (https://www.youtube.com/watch)

Today's Lifting/Strength
*Open & QuarterFinals perform everything but snatch push press & snatch balance

*SemiFinals & Games lift AFTER your metcons. Perform all lifts

Week 9 Day 2
Video

Week 9 Day 2
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Week 9 Day 2

Movement Prep (OPTIONAL)

3 Sets:
20 steps of One up, One down Kettlebell Walking Lunge (hold one KB overhead and one in the front rack
position. Switch at 10 steps)
20 Weighted Barbell Back Extension
10 Side Lying Hip Raise (each side)

Scoring: Load

Athletes Notes

Box Step Up (https://youtu.be/5qjqDHOUh-A)

Back Extension (https://youtu.be/D_FUg2wHhk8)
Side Lying Hip Raise (https://youtu.be/bvRNBHd0huQ)

Snatch Push Press + Snatch Balance 5-4-4

3 Snatch Push Press + 2 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Push Press + 2 Snatch Balance @ 80-85% 1 RM Snatch
2 Snatch Push Press + 2 Snatch Balance @ 85+% 1 RM Snatch

Scoring: Load

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Athletes Notes

How to approach the percentages each day (https://www.youtube.com/watch?v=EH38p7UKO-

4&feature=emb_title&ab_channel=MayhemAthlete)
Easy to use Max Calculator Spreadsheet (https://drive.google.com/rle/d/1K4-
ltqYmAJSYXFNhMAdHFD_TNNR4ozOx/view)
Snatch Push Press (https://youtu.be/kO47vaQFy7c)
Snatch Balance (https://youtu.be/WgoIWDE5bWU)
How to approach the lifts

Record each set as 1 of your scores for load

Example Sets
Set 1:
3 Snatch Push Press + 2 Snatch Balance @ 150# (OR 75% (7.5/10 RPE)) 1 RM Snatch
-rest 60-90 sec-
Set 2:
2 Snatch Push Press + 2 Snatch Balance @ 160# (OR 80-85% (8-8.5/10)) 1 RM Snatch
-rest 60-90 sec-
Set 3:
2 Snatch Push Press + 2 Snatch Balance @ 170# (OR 85+% (8.5+/10 RPE)) 1 RM Snatch
Examples based off of 200# Snatch

WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes
to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would
match up exactly with your RPE (example: 3x3 Snatches @70% 1RM would feel like 3x3 Snatches
@7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it
matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3x3
Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE,
you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale
allows us to be wexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your
equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because
your new full effort is 105% of your 1RM

Off the Blocks Muscle Snatch + Snatch Drop 3x3

3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 6.5/10 RPE
3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 6.5/10 RPE
3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 6.5/10 RPE

Scoring: Load

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Athletes Notes

How to approach the percentages each day (https://www.youtube.com/watch?v=EH38p7UKO-

4&feature=emb_title&ab_channel=MayhemAthlete)
Easy to use Max Calculator Spreadsheet (https://drive.google.com/rle/d/1K4-
ltqYmAJSYXFNhMAdHFD_TNNR4ozOx/view)

Off the block snatch (https://www.youtube.com/shorts/HPlUBcdsv2M)

Snatch drop (https://youtu.be/RZ45yA2PTlo)
How to approach the lifts

Record each set as 1 of your scores for load

Example Sets
Set 1:
3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 6.5/10 RPE
-rest 60-90 sec-
Set 2:
3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 6.5/10 RPE
-rest 60-90 sec-
Set 3:
3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 6.5/10 RPE

WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes
to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would
match up exactly with your RPE (example: 3x3 Snatches @70% 1RM would feel like 3x3 Snatches
@7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it
matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3x3
Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE,
you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale
allows us to be wexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your
equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because
your new full effort is 105% of your 1RM

Off The Block Pause Snatch 2-2-1-2-2-1-1-1

2 Off the blocks Snatch Pull + 1 Snatch @ 65% 1 RM Snatch
2 Off the blocks Snatch Pull + 1 Snatch @ 70% 1 RM Snatch
1 Off the blocks Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
2 Off the blocks Snatch Pull + 1 Snatch @ 70% 1 RM Snatch

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2 Off the blocks Snatch Pull + 1 Snatch @ 75% 1 RM Snatch

1 Off the blocks Snatch Pull + 1 Snatch @ 80% 1 RM Snatch
1 Off the blocks Snatch Pull + 1 Snatch @ 85 % 1 RM Snatch
1 Off the blocks Snatch Pull + 1 Snatch @ 90% 1 RM Snatch

*Barbell right above knees

Scoring: Load

Athletes Notes

How to approach the percentages each day (https://www.youtube.com/watch?v=EH38p7UKO-

4&feature=emb_title&ab_channel=MayhemAthlete)
Easy to use Max Calculator Spreadsheet (https://drive.google.com/rle/d/1K4-
ltqYmAJSYXFNhMAdHFD_TNNR4ozOx/view)
Off the block snatch (https://www.youtube.com/shorts/HPlUBcdsv2M)
Snatch (https://www.youtube.com/watch?v=9xQp2sldyts)

How to approach the lifts

Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Off the blocks Snatch Pull + 1 Snatch @ 130# (65% OR 6.5/10 RPE) 1 RM Snatch
-rest as needed-
Set 2:
2 Off the blocks Snatch Pull + 1 Snatch @ 140# (70% OR 7/10 RPE) 1 RM Snatch
-rest as needed-
Set 3:
1 Off the blocks Snatch Pull + 1 Snatch @ 150# (75% OR 7.5/10 RPE) 1 RM Snatch
-rest as needed-
Set 4:
2 Off the blocks Snatch Pull + 1 Snatch @ 140# (70% OR 7/10 RPE) 1 RM Snatch
-rest as needed-
Set 5:
2 Off the blocks Snatch Pull + 1 Snatch @ 150# (75% OR 7.5/10 RPE) 1 RM Snatch
-rest as needed -
Set 6:
1 Off the blocks Snatch Pull + 1 Snatch @ 160# (80% OR 8/10 RPE) 1 RM Snatch
-rest as needed-
Set 7:
1 Off the blocks Snatch Pull + 1 Snatch @ 170# (85% OR 8.5/10 RPE) 1 RM Snatch
-rest as needed-
Set 8:
1 Off the blocks Snatch Pull + 1 Snatch @ 180# (90% OR 9/10 RPE) 1 RM Snatch
Examples based off of 200# Snatch

WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes

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to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would
match up exactly with your RPE (example: 3x3 Snatches @70% 1RM would feel like 3x3 Snatches
@7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it
matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3x3
Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE,
you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale
allows us to be wexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your
equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because
your new full effort is 105% of your 1RM

Mayhem Freedom

Video

21 6 1 MCBostonHarbor

Mayhem Freedom (Open, QuarterFinals, SemiFinals & Games)

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4 Sets
AMRAP 7 Minutes
10-15-20-25….
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3:00 between sets-

*Open & QuarterFinals, perform 3 sets and score slowest twice

Scoring: Calories

Athletes Notes

TARGET SCORE
Target Calories each set: 140/120+
Minimum Calories before scaling each set: none

STIMULUS and GOALS

How to Pace: STEADY! The stimulus today is moderate/high intensity. You will be performing the
ascending calorie scheme for all separate sets (separate scores). The goal is to aim for similar
scores across rounds or slightly faster for each round.
How it should Feel: GASSY! The goal for all Machines is to get through the round of 20 calories. We
want you to hold a consistent 80-85%+ effort across all AMRAPs! Aim to hold 1200+/1050+ calories
per hour across all sets and calories.

WORKOUT STRATEGY & FLOW

Row: You should focus on long, strong pulls with each row stroke. The other machines will affect
your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing
and assist in preventing burning out early.
Bike Erg: Let the arms relax here. Get the damper 4-5 and hold a high rpm

Ski: Work to close the hips forcefully each pull and leverage your torso to keep a high output.

SCALING
No scaling needed
Scaling option to rnish near the target score:
No scaling needed

Check out our Scaling and Substitution Movement Document Here!

(https://bit.ly/3oGPm1u) for more recommendations!

CrossFit Torian
Video

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21 6 1 MCLincolnMemorial

CrossFit Torian (SemiFinals & Games)

For time:
50 GHD sit up
150’ Double Front Rack Kettlebell Lunge (2x70/53)
50 GHD sit up
300’ Handstand Walk
50 GHD sit up

Scoring: Time

Athletes Notes

TARGET SCORE
Target time: sub 12 minutes
Time cap: 15 minutes

STIMULUS and GOALS

We have a great rnisher for session 1. The bigger sets are there to challenge your ability to keep
moving and to make you want to stop when you know you can stay going!

WORKOUT STRATEGY & FLOW

GHDs: Aim for 1-2 sets if possible for each 50. Work on your breathing through each set and using
the hands with speed and momentum to carry you over.

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Double Front Rack Walking Lunge: Lunge is done with two Kettlebells on the shoulders. The goal is
50’ unbroken and work to avoid the “stutter step” while moving with the challenging weight.
Handstand Walk: This is a BIG set. Work for fast sets of 50’ and kick down for quick breaks to shake
out as needed.

SCALING
The SCALING aim to maintain intensity and rnish near the target time.
Scaling option to rnish near the target score:
30 GHD sit up
150’ Double Front Rack Kettlebell Lunge (2x53/35)
30 GHD sit up
150’ Handstand Walk
30 GHD sit up

Check out our Scaling and Substitution Movement Document Here!

(https://bit.ly/3oGPm1u) for more recommendations!

Session 2: Warm Up/Total Session Time

Estimated Total Session Time:
1 Hour-1 Hour 30 Minutes (Everything Included)

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

1. Crossover Symmetry Activation Plus (https://www.youtube.com/watch?

v=xHxprWItWsY&ab_channel=CrossFitMayhem)
OR Banded 7s (https://www.youtube.com/watch?
v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMay
- perform 7 reps of each movement

2. Mayhem Hip Halo Activation (https://www.youtube.com/watch?

v=NfAbdabJ310&feature=youtu.be)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep/Activation (perform after the run)

3-4 Sets
300m Ski (easy to moderate)
10 Single Arm Ring Rows (each arm)

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10 Single Arm Dumbbell Bench Presses (light/moderate) (each side)

4. Workout Prep
1 Set (at workout pace):
3 Dumbbell Bench Press (at workout weight)
1 Legless Rope Climbs

Stay Strong CrossFit Black (SemiFinals & Games)

9-15-21-27
Dumbbell Bench Press (2x50/35)
1-2-3-4
Legless Rope Climbs
-Rest 1:1-
27-21-15-9
Dumbbell Bench Press (2x50/35)
4-3-2-1
Rope Climbs

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 7 minutes

Time Cap: 10 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want both workouts to be similar time (or faster on 2nd workout) and you
to feel like you are in control the entire time.

How it should Feel: MUSCULAR ENDURANCE! This workout is designed to get that consistent
push/pull effect. The pump in your chest, shoulders and/or forearms will be real! If you are getting
hung up on any one movement scale the reps and/or weight as needed.

WORKOUT STRATEGY & FLOW

Bench Press: You should be able to maintain unbroken reps on these. Make sure you are focusing on
your breathing while make sure those DBs go straight up and down versus going out to the sides and
making you work harder than you need to.
Rope Climb/Legelss Rope Climb: You should be able to move through these pretty consistently. Take
a quick breath between reps but try to maintain the same rest throughout the amraps.

SCALING
The SCALING aim is to stay moving and keep intensity up!

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Scaling option to rnish near the target score:

6-12-18-24
Dumbbell Bench Press (2x50/35)
1-1-2-3
Legless Rope Climbs
-Rest 1:1-
24-18-12-6
Dumbbell Bench Press (2x50/35)
3-2-1-1
Rope Climbs

Team Version:
For Time
24 Worm Deadlifts
8 Legless Rope Climbs*
24 Worm Hang Cleans
8 Legless Rope Climbs*
24 Worm Push Press
8 Legless Rope Climbs*
*2 Legless per athlete

Check out our Scaling and Substitution Movement Document Here!

(https://bit.ly/3oGPm1u) for more recommendations!

Bench Press & Push Ups: 3-3-3-3-3 (SemiFinals & Games)

3 Bench Press (heavy) @ 7/10 RPE
-Rest as needed-

3 Bench Press (heavy) @ 7.5/10 RPE

-Rest as needed-

3 Bench Press (heavy) @ 8/10 RPE

-Rest as needed-

3 Bench Press (heavy) @ 9/10 RPE

-Rest as needed-

3 Bench Press (heavy) @ 10/10 RPE

Scoring: Load

Athletes Notes

How to approach the percentages each day (https://www.youtube.com/watch?v=EH38p7UKO-

4&feature=emb_title&ab_channel=MayhemAthlete)

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Easy to use Max Calculator Spreadsheet (https://drive.google.com/rle/d/1K4-

ltqYmAJSYXFNhMAdHFD_TNNR4ozOx/view)
Bench Press (https://www.youtube.com/watch?v=SCVCLChPQFY)
How to approach the lifts
Record each set as your score for load.

Example Sets
Set 1:
3 Bench Press (heavy) @ 7/10 RPE
-Rest as needed-
Set 2:
3 Bench Press (heavy) @ 7.5/10 RPE
-Rest as needed-
Set 3:
3 Bench Press (heavy) @ 8/10 RPE
-Rest as needed-
Set 4:
3 Bench Press (heavy) @ 9/10 RPE
-Rest as needed-
Set 5:
3 Bench Press (heavy) @ 10/10 RPE
20 Push Ups

WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes
to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would
match up exactly with your RPE (example: 3x3 Snatches @70% 1RM would feel like 3x3 Snatches
@7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it
matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3x3
Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE,
you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale
allows us to be wexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your
equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because
your new full effort is 105% of your 1RM

Mayhem Big-Pump (SemiFinals & Games)

3-4 Rounds
10 Double DB Standing Bent Over Row @ moderate weight
15 Inverted Skull Crusher@ moderate weight
15 Standing Barbell Curl @ moderate weight

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12 Straight Arm Lat Pull Down @ moderate weight

15 Resistance Band Chest Fly – High to Low@ light weight/moderate band
-Rest 2-3 min b/t rounds-

Scoring: Time

Athletes Notes

Resistance Band Chest Fly (https://www.youtube.com/watch?v=yVcEkvgymt8)

Double DB Standing Bent Over Row (https://www.youtube.com/watch?v=pFvK1uFKBqI)
Straight Arm Lat Pull Down (https://www.youtube.com/watch?v=6-lDyiVOWqE)
Inverted Skull Crusher (https://www.youtube.com/watch?v=12DAbWuABQc)

Mayhem Ready: Gym Pain, Pt. 2: Voodo Floss

Video

MayhemReady GymPainPt2VoodooFloss

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