12/26/2024
Candy Cane Wishes
Affiliate Compete (RX+)
7 Rounds
7 Front Squats (155/105)
14 Toes to Bar
Freedom (RX'd)
7 Rounds
7 Front Squats (135/95)
14 Toes to Bar
Independence
7 Rounds
7 Front Squats (115/80)
11 Toes to Bar
Liberty
7 Rounds
7 Dumbbell Front Squats (light)
7 Hanging Knee Raises
Target time: 9-11 minutes
Time cap: 15 minutes
Mayhem Mini-Pump: Leg Day
3-4 Rounds
12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 1-2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.