8/7/2025

ERIE CANAL

21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Bench Press (95/55)
*Female Calories: 16-12-8-8
(KG conv: 15/10 DBs, 42.5/25 Barbell)

MAYHEM MINI-PUMP –UPPER BODY ANTERIOR

3-4 Rounds

10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.