Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Mayhem Strength (8 Rounds for weight)
8 SETS
8 Tempo Heels Elevated Back Squat (30X0)
-Rest 1:00-
8 Hamstring Curl On Rower
-Rest 1:00 b/t Sets-
(Score is Weight)
GOAL: RPE 9 | You will need a rest day tomorrow after this lower body 8×8 piece. Stay disciplined with the tempo and use a small plate to lift the heels off the ground so we can better target the quads.
Mayhem Bodybuilding (Checkmark)
1.) 2-3 SETS
12-15 DB RDL (Moderate-Heavy)
-Rest 1:00-
16/16 Poliquin Step Up (Light-Mod)
-Rest 2:00 b/t Sets-
(No Measure)
2.) 2 SETS
10-15 Medicine Ball Glute Bridge
-Rest 1:00-
16-20 Reverse Alternating DB Lunge (Moderate)
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: RPE 7 | A little bit more leg work to put the cherry on top of a brutal lower body session. You will only have ONE of these high-volume lower body sessions per week, so make it count and then enjoy the well-earned rest day that follows.