12/11/2024

Pita

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps (24/20)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-

Independence
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (35s/25s)
10 Box Jumps (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (35s/25s)
8 Burpee over Dumbbell
-Rest 2:00-

Liberty
2 Sets
AMRAP 4:00
10 Single Dumbbell Front Squats (light)
10 Box Step Ups (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (light)
5 Up Downs
-Rest 2:00-

• Target number of Reps each set: 70+ reps (3.5 rounds)

• Minimum number of Reps before scaling: 55 reps (2.5+ rounds)

Turkish Get Up

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps