8/20/2024

Maverick and Goose

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 10:00 ( 3 sets)
15/12 Calorie Air Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
6 Burpee Box Get Overs (30/24)
*Repeat from Aug 16th, 2022

Independence
Every 10:00 ( 3 sets)
12/10 Calorie Air Bike
12 Burpee Box Get Overs (24/20)
12/10 Calorie Air Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Air Bike
6 Burpee Box Get Overs (24/20)

Liberty
Every 10:00 ( 3 sets)
8/7 Air Bike
10 Up Down + Box Step up (20/16)
8/7 Air Bike
8 Up Down + Box Step up (20/16)
8/7 Air Bike
6 Up Down + Box Step up (20/16)

• Target time each set: 5:30-6:30

• Time cap each set: 8 minutes

Mayhem Mini-Pump: Chest

3 sets:
6 Dumbbell Incline Bench Press at RPE 9
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies at RPE 7-8
-rest 2 minutes between sets-

Double Dumbbell Incline Bench Press
Wide Push Ups
Resistance Band Chest Fly High to Low