Mayhem Affiliate 07/19/2023

Forge Fitness – WOD

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Bench Press

5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*4-6” below max height for 1 rep

Workout (4 Rounds for reps)

Firehouse Subs

4 Sets:

3:00 AMRAP

15 Ring Rows

15 Dumbbell Bench (50s/35s)

*Max Single Dumbbell Box Step Ups (50/35) (24/20)

-rest 2:00 between sets-

Target number of reps each set: 25+ steps

Minimum number of reps before scaling: 16 steps