WORKOUT OF THE DAY, SEPTEMBER 13TH 2021

WOD:

7 Minute AMRAP:
10/8 Calorie bike
10 Burpee box jump-overs (24”/20”)


-Rest 5min-


5 Minute AMRAP:
12/10 Calorie bike
12 Burpee box jump-overs (24”/20”)


-Rest 3min-


3 Minute AMRAP:
14/11 Calorie bike
14 Burpee box jump-overs (24”/20”)

CompetitorTarget Rounds each set: 6+, 4+, & 2+

STRENGTH:

Back Squat
5 reps @ 70%
5 reps @ 80%
3 reps @ 90%
2 reps @ 95%
1 rep @ 100%
* Rest as needed between sets *

Front Squat:
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%

CASHOUT:

2-3 sets:
10 Weighted Med Ball Knee Ups
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Superman Hold Rx+Weighted Back Extension Hold

MAYHEM BODYBUILDING:

Bench Press 5 sets of 10

Incline Bench Press 4 sets of 10

Single Arm DB Bench Press 4 sets of 10 each side

Incline Bench Chest Fly 4 sets of 12-15

Overhead Rope Extensions 4 sets of 12-15

Single Arm DB Kick Back 4 sets: 12-15 reps (each side)

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