8/30/2024

Battleship

Affiliate Compete (RX+)

7 Rounds

5 Bar Muscle Ups (Or 10 Chest to Bar)

7 Overhead Squats (135/95)

Freedom (RX'd)
7 Rounds
3 Bar Muscle Ups (Or 7 Chest to Bar)
7 Overhead Squats (135/95)
* The Overhead Squats are from the ground, not rack.

Independence
7 Rounds
5 Chest to Bar
7 Overhead Squats (115/80)

Liberty
7 Rounds
7 Jumping Pull Ups (Or Ring Rows)
7 Dumbbell Front Squats (light)

• Target time: 5:30-7 minutes

• Time cap: 10 minutes

Mayhem Mini-Pump: Leg Day

4 Rounds

10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min between rounds-

DB Stepback Lunges
GHD Nordic Hamstring Curl
Single Leg Calf Raise
Dumbbell Hamstring Curl