1/6/2025

Survivor

Affiliate Compete (RX+)

5 sets (1 set every 5:00)

32/24 Calorie Row

24 Wall Balls (20/14)

16 Toes to Bar

Freedom (RX'd)
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar

Independence
5 sets (1 set every 5:00)
20/15 Calorie Row
16 Wall Balls (14/10)
12 Toes to Bar

Liberty
5 sets (1 set every 5:00)
15/12 Calorie Row
12 Wall Ball Thrusters (light)
9 Hanging Knee Raises

• Target time each set: 3:00 - 3:30

• Time cap each set: 4:00

Ring Muscle-Ups / Strict Pull-Ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.

Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -

Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW