MAYHEM AFFILIATE PROGRAMMING METCON: "RICE KRISPIES" TEAM WORKOUT (2 ATHLETES) 100/80 CALORIE BIKE 50 SYNCRO DUMBBELL SNATCH (50/35) 100/80 CALORIE BIKE 50 SYNCRO DUMBBELL PUSH PRESS (50's/35's) 100/80 CALORIE BIKE 50 SYNCRO DUMBBELL FRONT SQUATS (50's/35's) ACCESSORY: 15 MEDBALL GHD SIT UPS 15 SINGLE ARM DUMBBELL BENCH PRESS (EACH SIDE) X3

MAYHEM AFFILIATE PROGRAMMING STRENGTH: BENCH PRESS 2-2-2-2-3-3-3-3 @ 80% METCON: "FRUIT LOOPS" 2 SETS 4:00 AMRAP: 400M/300M SKI MAX DISTANCE BIKE REST 1:00 4:00 AMRAP: BIKE (MATCHING DISTANCE FROM PREVIOUS MAX DISTANCE ATTEMPT) MAX METER SKI REST 1:00 ACCESSORY: 5:00 BIKE COOLDOWN 1:00 LEGS ON WALL HAMSTRING STRETCH 1:00 LEGS ON WALL SIDE LEG STRETCH

MAYHEM AFFILIATE PROGRAMMING STREGNTH: DEADLIFT 2-2-2-2-3-3-3-3 @ 80% METCON: "CINNAMON TOAST CRUNCH" 15:00 AMRAP: 25 TOES-2-BAR 25 PUSH UPS X3 INTO... MAX ROUNDS 50 DOUBLE UNDERS 50FT DOUBLE DUMBBELL FRONT RACK WALKING LUNGE (50's/35's) ACCESSORY: 12 SEATED DUMBBELL Z-PRESS (EACH SIDE) 12 SEATED BICEP CURLS (EACH SIDE) 8 LATERAL BOX STEP UPS (EACH SIDE) X3

MAYHEM AFFILIATE PROGRAMMING STRENGTH: FRONT SQUAT 2-2-2-2-3-3-3-3 @ 80% METCON: "FROSTED FLAKES" 30 CLEAN & JERKS (115/80) @ 5:00 30 CLEAN & JERKS (135/95) @ 10:00 - 15:00 MAX REPS CLEAN & JERKS (155/105) ACCESSORY: 8 LANDMINE TWISTS (EACH SIDE) 10 LANDMINE ROW (EACH SIDE) X3

MAYHEM AFFILIATE PROGRAMMING METCON: "LUCKY CHARMS" 4 ROUNDS 5:00 ON / 1:30 OFF 12 LATERAL BURPEES OVER ROWER 24/20 CALORIE ROW 12 LATERAL BURPEES OVER ROWER MAX WALL BALLS (20/14) ACCESSORY: 10 STRICT CHIN UPS 1:00 HANDSTAND HOLD X3

MAYHEM AFFILIATE PROGRAMMING STRENGTH: DEADLIFT 2-2-2-2-2-3-3-3 @ 80% METCON: "TOMORROW NEVER DIES" 15:00 AMRAP: 50 DUMBBELL SNATCHES (50/35) 50 PUSH UPS 50 DUMBBELL STEP UPS (50/35 @ 24"/20") 50 PUSH UPS 50 DUMBBELL SNATCHES (50/35) ACCESSORY: :45 SIDE PLANK (EACH SIDE) 20 FLUTTER KICKS 20 V-UPS X3

MAYHEM AFFILIATE PROGRAMMING METCON: "CASINO ROYALE" 150/100 CALORIE BIKE 1 MILE RUN 150/100 CALORIE BIKE ACCESSORY: 10 BIRD DOGS 20 COSSSACK SQUATS X3

MAYHEM AFFILIATE PROGRAMMING STRENGTH: BENCH PRESS 2-2-2-2-2-3-3-3 @ 80% METCON: "BOND, JAMES BOND" 30 OVERHEAD SQUATS (75/55) 30 GHD SIT UPS 90 DOUBLE UNDERS X3 ACCESSORY: TURKISH GET UP (LEFT ARM) 100FT OVERHEAD CARRY (LEFT ARM) TURKISH GET UP (LEFT ARM) *REPEAT ON RIGHT SIDE X3

MAYHEM AFFILIATE PROGRAMMING METCON: "YOU ONLY LIVE TWICE" 8 ROUNDS (1 EVERY 2:30): 250M/200M ROW 10 BURPEES ACCESSORY: 10 DEFICIT PUSH UPS 10/10 SINGLE ARM RING ROW 10 DOUBLE DUMBBELL BICEP CURLS X5

MAYHEM AFFILIATE PROGRAMMING STRENGTH: FRONT SQUAT 2-2-2-2-2-3-3-3 @ 80% METCON: "007" 12:00 AMRAP: 7 POWER CLEANS (115/85) 7 TOES-2-BAR 7 BOX JUMPS (24"/20") ACCESSORY: 15 SIT UPS 30 RUSSIAN TWISTS :20 HOLLOW ROCK HOLD