Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness
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M30

800m …directly into… AMRAP 10 Minutes: 10 Towel Rows or 10 Bent Over Banded Banded Rows 10 Push Ups 15 Air Squats …directly into… 800m Run

4 rounds for QUALITY 10 V-Ups 10 Tempo Bodyweight Single Leg RDLs (5 Left, then 5 Right) -rest 2:00- 4 rounds for QUALITY 10 Single Leg V-Ups (5 Left, then 5 Right) 10 Tempo Bodyweight RDL or Banded Good Mornings *Tempo for RDLs: 2 seconds down, 1

For Time: 400m Run 20 Pike Push Ups or Banded Strict Press 400m Run 40 Towel Rows or Banded Bent Over Rows or 25 Strict Pull Ups 400m Run 20 Pike Push Ups or Banded Strict Press 400m Run

For Quality EMOM 20 Minutes Minute 1: 8 Tempo Air Squats Minute 2: 8 Tempo Bodyweight RDLs or Banded Good Mornings Minute 3: 8 Tempo Push Ups Minute 4: 8 Tempo Towel Rows OR Banded Bent Over Rows Tempo for all movements is 2 seconds down

FOR QUALITY 3 Sets 8 Single Arm Bodyweight Overhead Squat (8 on left, then 8 right) 16 Towel Bicep Curls or Banded Bicep Curls -rest 1:00 between sets- into 3 Sets 8 Jumping Split Squat (8 on left, then 8 right) 16 Box/Chair Dip -rest 1:00 between sets-

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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