6/7/2024

Andes

Affiliate Compete (RX+)

21-18-15

Bench Press (135/95)

Chest to Bar

12-9-6

Bench Press (135/95)

Bar Muscle Up

Freedom (RX'd)
21-18-15
Dumbbell Bench Press (50s/35s)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (50s/35s)
9-6-3
Bar Muscle Ups (Burpee Pull Up)

Independence
21-18-15
Dumbbell Bench Press (35s/25s)
Pull Ups
-into-
12-9-6
Dumbbell Bench Press (35s/25s)
Chest to Bar

Liberty
21-18-15
Dumbbell Bench Press (light)
Ring Rows
-into-
12-9-6
Dumbbell Bench Press (light)
Jumping Pull Ups

• Target time: 8-10 minutes

• Time cap: 14 minutes

Mayhem Mini-Pump: Upper Body Anterior

3 Rounds

• 10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7

• 10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7

• 12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-