11/7/2024

Bedtime Stories

Affiliate Compete (RX+)

Teams of 2 (1:1)

15 sets (each)

300/250m Row

Freedom (RX'd)
Teams of 2 (1:1)
15 sets (each)
250/200m Row
* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).

Independence
Teams of 2 (1:1)
15 sets (each)
200/175m Row

Liberty
Teams of 2 (1:1)
15 sets (each)
175/150m Row

• Target time each set: 50-60 seconds

• Time cap each set: 65 seconds

Mayhem Mini-Pump: Core

3 Rounds

8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)

* 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.

Single Arm Kettlebell Overhead Sit Up
Around the Worlds
KB Front Racked/ Overhead Carry