Banded 7’s
-into-
8:00 AMRAP
30-second Air Bike
10 Ring Rows
10 Beat Swings
5 Scap Pull Ups
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
Time Cap: 14mins
RX+
30/24 Calorie Air Bike
40 Pull Ups
30/24 Calorie Air Bike
30 Chest to Bar Pull Ups
30/24 Calorie Air Bike
20 Bar Muscle Ups
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel 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 finishe