Mayhem Affiliate 08/01/2023

Forge Fitness – WOD

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Workout (AMRAP – Rounds and Reps)

Optimus Prime

AMRAP 20 Minutes

400ft Shuttle Run (16x25ft)

30 Lunges ( in place)

25ft Handstand Walk

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds

Barbell Curl 21’s

*Rest 1:00-1:30 b/t sets

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 8

*Rest 1:00-1:30 b/t sets