2 sets:
10 Arm Circles
10 Push Up to Down Dog
20 Plank Shoulder Taps
10 V Ups
Athletes Notes
4 sets
8 Strict Chin Up (no tempo) -OR- 8 Tempo Bent Over Supinated Row* @ 30X2
-rest :30-
12 Glute Bridge Floor Press* -OR- 12 Push Ups
-rest :30-
16 alt Goblet Reverse Lunge** -OR- 24 Bodyweight Reverse Lunges
-rest 2:00-
*Row and Floor Press: Dumbbell (2×50/35) or Backpack
**Lunge: Dumbbell (1×50/35)
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
8 Strict Chin Up
-rest :30-
12 Glute Bridge Floor Press
-rest :30-
16 alt Goblet Reverse Lunge
-rest 2:00-
8 Strict Chin Up
-rest :30-
12 Glute Bridge Floor Press
-rest :30-
16 alt Goblet Reverse Lunge
-rest 2:00-
8 Strict Chin Up
-rest :30-
12 Glute Bridge Floor Press
-rest :30-
16 alt Goblet Reverse Lunge
-rest 2:00-
8 Strict Chin Up
-rest :30-
12 Glute Bridge Floor Press
-rest :30-
16 alt Goblet Reverse Lunge
Demo videos
- Chin Ups
- Double Dumbbell Tempo Supinated Bent Over Row
- Backpack Tempo Supinated Bent Over Row
- Glute Bridge Floor Press
- Push Up
- Goblet Reverse Lunge
- Bodyweight Step Back Lunge
Scaling
4 sets
6 Tempo Bent Over Supinated Row* @ 30X2
-rest :30-
10 Glute Bridge Floor Press** -OR- 12 Push Ups
-rest :30-
24 Bodyweight Reverse Lunges
-rest 2:00-
*Dumbbell (2×35/25) or Backpack
**Dumbbell (1×35/25)
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.