9/27/2024

Karen

Freedom (RX)

For Time:

150 Wall Balls (20/14)(10'9')

Independence

For Time:

150 Wall Balls (14/10)(10'9')

Liberty

For Time:

100 Wall Ball Thrusters (Light)

• Target Time: 8-11 Minutes

• Time Cap: 15 Minutes

Mayhem Mini-Pump: Glutes and Core

3 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

Weighted Hip Thrusts
Alternating Double DB Step Back Lunges Front Rack
Kneeling Banded Hip Extension