12/6/2024

“Minions, Assemble!”

Affiliate Compete (RX+)

4 sets

12 GHD Sit Ups (Or V-Ups)

6 Ring Muscle Ups

6 Squat Snatch (135/95)

12 GHD Sit Ups (Or V-Ups)

-rest 1:1 between sets-

Freedom (RX'd)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-

Independence
4 sets
12 GHD Sit Ups + 6in Riser (Or V-Ups)
4 Bar Muscle Ups (Or 8 Chest to Bar)
6 Squat Snatch (115/80)
12 GHD Sit Ups + 6in Riser (Or V-Ups)
-rest 1:1 between sets-

Liberty
4 sets
15 Sit Ups
6 Jumping Pull Ups
12 Alternating Dumbbell Snatch (light)
15 Sit Ups
-rest 1:1 between sets-

• Target time each set: 1:50-2:30

• Time cap each set: 3:00

Mayhem Mini-Pump: Glutes and Shoulders

3 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral 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.

Weighted Hip Thrusts
Barbell Good Mornings
Standing DB Lateral Raise