Mayhem Affiliate 07/05/2023

Forge Fitness – WOD

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Workout (Calories)

American Flag on the Moon

15 Rounds

30 secs on/30 secs off

Max Calorie Echo Bike

Target number of Calories each set: 10/8+

Minimum number of Calories before scaling: 6/5

Skills and Drills (Checkmark)

Pistols: Week 3

Advanced:

3 sets

8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)

Intermediate:

3 sets

6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)

Beginner:

3 sets

6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:

3 sets

10 Goblet Hold Step Back Lunge (total)

30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.