Mayhem Affiliate 10/18/2023

Forge Fitness – WOD

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Back Squat

Back Squat:

– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

Workout (4 Rounds for time)

“Rummy”

4 sets (1 set every 5:00)

Even Sets: (0:00, 10:00)

15/12 Calorie Row

15 Burpee Broad Jumps (4/3ft)

15/12 Calorie Row

Odd Sets: (5:00, 15:00)

15/12 Calorie Echo Bike

15 Burpee Broad Jumps (4/3ft)

15/12 Calorie Echo Bike

Target time each set: 2:30-3:30

Time cap each set: 4 minutes