Mayhem Affiliate 10/07/2022

Forge Fitness – WOD

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Workout

Metcon (11 Rounds for time)

“LION”

90/70 Calorie Echo Bike

-Rest 3:00-

10 sets

9/7 Calorie Echo Bike

-Rest 1:1 between sets

Target time: 6-8 minutes

Time cap: 10 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Muscle Ups

– 10-12 minutes practice-

Cooldown/Mobility

Metcon (No Measure)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)

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