Thursday, 7 August 2025

Conditioning:

For time (each portion):

21-15-9-9

Calorie Row (or Ski)

Dumbbell Bench Press (35s/25s)

- Rest 5 mins, then...

21-15-9-9

Calorie Row (or Ski)

Barbell Bench Press (95/55)

* Female Calories: 16-12-8-8

Mayhem Mini-Pump – Upper Body Anterior: 3-4 Rounds for Quality:

10 Resistance Band Chest Fly – High to Low @moderate weight –RPE 7

- Rest :30

15 Barbell Drag Curls @ moderate weight – RPE 7

- Rest 1 min 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.