1/20/2025

Tempo Front Squats

10 sets
3 Tempo Front Squat (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-

Komodo Dragon

Affiliate Compete (RX+)

5 Rounds

20/15 Calorie Air Bike

20 Kettlebell Swings (70/53)

Freedom (RX'd)
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (53/35)

Independence
5 Rounds
15/12 Calorie Air Bike
20 Kettlebell Swings (35/26)

Liberty
5 Rounds
12/10 Calorie Air Bike
12 Russian Kettlebell Swings (light)

• Target time: 12-14 minutes

• Time cap: 16 minutes