12/9/2024

Overhead Squat

5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.

Sourdough

Affiliate Compete (RX+)

3 sets (1 set every 7:00)

3 Rope Climbs

-straight into-

3 Rounds

10 Overhead Squats (95/65)

12/10 Calorie Row

Freedom (RX'd)
3 sets (Every 7:00)
2 Rope Climbs (Or 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (95/65)
12/10 Calorie Row

Independence
3 sets (Every 7:00)
1 Rope Climb (Or 4 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (75/55)
10/8 Calorie Row

Liberty
3 sets (Every 7:00)
8 Jumping Pull Ups
-straight Into-
3 Rounds
8 Dumbbell Squats (light)
8/7 Calorie Row

• Target time each set: 3:45-4:45 minutes

• Time cap each set: 6 minutes