Thursday, 30 October 2025

Conditioning:

Teams of 2, for time:

120 Wall Balls (20/14)

80/64 Calorie Row (or Ski)

40x50ft Shuttle Run

80/64 Calorie Row (or Ski)

120 Wall Balls (20/14)

(KG conv: 9/6 Wall Ball)

* Split reps/cals as evenly as possibly, one works/one rests

Mayhem Mini-Pump –Glutes:

3 Rounds at moderate weight (RPE 7):

10 Weighted Hip Thrusts

- Rest :30

10 GHD Hip Raises or 20 Supermans

- Rest 1:00-2:00 between rounds

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 mins between rounds.