WOD

2:00 Easy Jog
Then Into..
2 ROUNDS
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Reverse Lunges
5 Sit Ups
Then Into…
2 ROUNDS
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups

at 15:00:

FREEDOM (RX)
FOR TIME
50 Bench Press (155/95)*
*Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)
(KG conv: 70/42.5 Bench, 32/24 KB)

INDEPENDENCE (Intermediate)
FOR TIME
50 Bench Press (135/85)*
*Workout starts with 10 Russian KB Swings (53/35) and complete 10 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)
(KG conv: 60/37.5 Bench, 24/16 KB)

LIBERTY (Beginner)
FOR TIME
50 DB Bench Press (Moderate)*
*Workout starts with 5 Russian KB Swings (Mod) and complete 5 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Pecs (each)
(No Measure)

3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your **free** account before viewing the exercises.

[Active Hinge 1 min](video)
[Active Pec Stretch 1 min/side](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.