10/29/2024
Somebody’s Watching Me
Affiliate Compete (RX+)
30/24 Calorie Air Bike
40 Pull Ups
30/24 Calorie Air Bike
30 Chest to Bar Pull Ups
30/24 Calorie Air Bike
20 Bar Muscle Ups
Freedom (RX'd)
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
Independence
25/20 Calorie Air Bike
25 Pull Ups
25/20 Calorie Air Bike
10 Chest to Bar
25/20 Calorie Air Bike
25 Pull Ups
Liberty
20/16 Calorie Air Bike
30 Ring Rows
20/16 Calorie Air Bike
15 Jumping Pull Ups
20/16 Calorie Air Bike
30 Ring Rows
Target time: 8-10 minutes
Time cap: 14 minutes
Mayhem Mini-Pump: Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-30-second Superman Hold
-rest 30 seconds-10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7
-rest 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.