8:00 AMRAP
30-second Air Bike
25ft Lizard Crawl
5 Front Squats (Empty Bar – Build Across)
3 Burpees
6 Lateral Bar Hops
Teams of 2
150/120 Calorie Air Bike
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
(KG conv: 60/42.5 FS)
time cap:30mins
RX+
Teams of 2
200/160 Calorie Air Bike
100 Front Squats (155/105)
50 Synchro Bar Facing Burpees
(KG conv: 60/42.5 FS)
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Dumbbell Strict Press @ Moderate weight – maintain control and quality RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Ring Y Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes 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.