11/18/2024

Shoulder Press

6 sets x 2 Shoulder Press (80%)

-Complete a set every 1:30-

Mario Kart

Affiliate Compete (RX+)

3 sets:

5:00 AMRAP

100m Run (Short Half Lap)

9 Chest to Bar Pull Ups

100m Run (Short Half Lap)

12 GHD Sit Ups

-Rest 3:00 between sets-

Freedom (RX'd)
3 sets
5:00 AMRAP
100m Run (Short Half Lap)
10 Pull-ups
100m Run (Short Half Lap)
15 V-ups
-Rest 3:00 between sets-

Independence
3 sets:
5:00 AMRAP
100m Run (Short Half Lap)
8 Pull-ups
100m Run (Short Half Lap)
10 V-ups
-Rest 3:00 between sets-

Liberty
3 sets:
5:00 AMRAP
100m Run (Short Half Lap)
10 Ring Rows
100m Run (Short Half Lap)
15 Sit ups
-Rest 3:00 between sets-

• Target number of rounds each set: 3.5

• Minimum number of rounds before scaling: 2.5