Mayhem Affiliate 09/19/2023

Forge Fitness – WOD

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Workout (AMRAP – Rounds and Reps)

Parmesan Garlic

20:00 AMRAP

15/12 Calorie Row

15 Bench Press (115/75)

15 V-Ups

Target number of Rounds: 9+ Rounds

Minimum number of Rounds before scaling: 7 Rounds

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds