11/13/2024

Shoulder Press

2 set x 2 Shoulder Press (90-95%)

-Complete a set every 3:00-

Hot Apple Cider

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball (20/14) in the time remaining
-rest 2:00 between sets-

-into-

4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-

Independence
4 sets
2:00 AMRAP
16/13 Calorie Row
Max Wall Ball (14/10) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
8x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-

Liberty
4 sets
2:00 AMRAP
12/10 Calorie Row
Max Wall Ball Thrusters (light) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
6x50ft Shuttle Run
Max Up Downs
-rest 2:00 between sets-

• Target number of reps each set: 20+ Wall balls and 14+ Burpees

• Minimum number of reps before scaling: 15 Wall Balls and 10 Burpees