6/26/2024
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
Paradise Falls
Affiliate Compete (RX+)
Teams of 2
7 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
1 Legless Rope Climb (Or 6 Strict Pull Ups)
10 Box Jump Overs (30/24)
1 Legless Rope Climb (Or 6 Strict Pull Ups)
Freedom (RX'd)
Teams 2
7 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
1 Rope Climb (Or 4 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 4 Strict Pull Ups)
*Switch when rope climb, box jump, and rope climb are completed
Independence
Teams of 2
7 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
4 Strict Pull Ups
10 Box Jump Overs (20/16)
Liberty
Teams of 2
7 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
5 Ring Rows
10 Box Step Ups (24/20)
5 Ring Rows
Target time: 13-14 minutes
Time cap: 18 minutes