7/10/2024

Mockingjay

Affiliate Compete (RX+)

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (2x70s/50s)

30 Double Unders after each set

Freedom (RX'd)

10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set

Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x35s/25s)
25 Double Unders after each set

Liberty
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts (light)
10/8 Calorie Air Bike

Target time: 8-10 minutes
Time cap: 14 minutes

Mayhem Mini-Pump: Leg Day

4 Rounds

• 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

• 10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7

• 15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7

-Rest 2:00 between rounds-