10/23/2024
Trick-or-Treating
Affiliate Compete (RX+)
1600m Run
100 Toes to Bar
50 Box Jump Overs (30/24)
-Partition as needed-
Freedom (RX'd)
1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition any way. Athletes can break up and rotate movements however they desire.
Independence
1200m Run
60 Toes to Bar
30 Box Jumps (24/20)
-Partition as needed-
Liberty
800m Run
50 Hanging Knee Raises
50 Box Step Ups (20/16)
-Partition as needed-
Target time: 15-17 minutes
Time cap: 20 minutes
Mayhem Mini-Pump: Upper Body
4 Rounds
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15 Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
* Rest 1 minute 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.