9/17/2024
Taco
Affiliate Compete (RX+)
60/48 Calorie Ski (OR Row)
40 Alternating Hang Dumbbell Snatch (50/35)
20 Ring Muscle Ups
40 Alternating Hang Dumbbell Snatch (50/35)
60/48 Calorie Ski (OR Row)
Freedom (RX'd)
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch (50/35)
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch (50/35)
50/40 Calorie Row
Independence
40/32 Calorie Row
40 Alternating Hang Dumbbell Snatch (35/25)
30 Toes to Bar
40 Alternating Hang Dumbbell Snatch (35/25)
40/32 Calorie Row
Liberty
30/24 Calorie Row
30 Hang Dumbbell Snatch (light)
20 Hanging Knee Raises
30 Hang Dumbbell Snatch (light)
30/24 Calorie Row
Target time: 12-14 minutes
Time cap: 18 minutes
Mayhem Mini-Pump: Arms and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-