2/27/2025

Bench Press

5 sets:
3 Bench Press (75-80%)
-Complete a set every 2:00-

Nine Rings

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Teams of 2
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8 Calorie Row
-1:1 on sets -

Independence
Teams of 2
Men: 40-32-24-16-8 Calorie Row
Women: 30-24-18-12-6 Calorie Row
-1:1 on sets -

Liberty
Teams of 2
Men: 30-25-20-15-10 Calorie Row
Women: 24-20-16-12-8 Calorie Row
-1:1 on sets -

• Target time: sub 17:00

• Time cap: 20:00