6/11/2024
Indiana Pacers
Freedom (RX)
Teams of 2 (1:1)
5 Sets (each)
21/16 Calorie Row
15 Kettlebell Swings (53/35)
9 Burpee Over Rower
Independence
Teams of 2 (1:1)
5 Sets (each)
18/14 Calorie Row
15 Kettlebell Swings (35/26)
9 Burpee Over Rower
Liberty
Teams of 2 (1:1)
5 Sets (each)
12/8 Calorie Row
15 Kettlebell Swings (light)
9 Up Downs + Step Over Rower
Target time each set: 2:30-3:15 minutes
Time cap each set: 4 minutes
Mayhem Mini-Pump - Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
-Rest 1:00 between rounds-