Mayhem Affiliate 10/17/2023

Forge Fitness – WOD

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Workout (Time)

“Spades”

10 Rounds

200m Run

3 Bar Muscle Ups

Target time: sub 12 minutes

Time cap: 15 minutes

Mayhem Mini Pump: Leg Day (Checkmark)

4 Rounds

10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality

10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality

14 Cossack Squats (7 per side)

-Rest 2 min b/t rounds-