Mayhem Affiliate 07/09/2023

This Land is Your Land

Freedom (RX’d)
500/400m Row
30 GHD’s (or 30 Stick Sit Ups)
30 Box Jump Overs (20/16)
20 GHD’s (or 20 Stick Sit Ups)
20 Box Jump Overs (24/20)
10 GHD’s (or 10 Stick Sit Ups)
10 Box Jump Overs (30/24)
500/400m Row

Independence
400/325m Row
25 GHD’s +6in Riser (or 30 Stick Sit Ups)
25 Box Jump Overs (20/16)
15 GHD’s + 6in Riser (or 20 Stick Sit Ups)
15 Box Jump Overs (24/20)
10 GHD’s + 6in Riser (or 10 Stick Sit Ups)
10 Box Jump Overs (30/24)
400/325m Row

Liberty
300/250m Row
30 Sit Ups
30 Box Step Ups (20/16)
20 Sit Ups
20 Box Step Ups (24/20)
10 Sit Ups
10 Box Step Ups (24/20)
300/250m Row

• Target Time: 10-12 minutes
• Time Cap: 15 minutes