3/3/2025

Shoulder Press

5 set
3 Shoulder Press (75-80%)
-complete a set every 2:00 -

Oilers

Affiliate Compete (RX+)

5 sets:

20/16 Calorie Row

60 Double Unders

15 Dumbbell Bench (50s/35s)

-rest 1:00 between sets-

Freedom (RX'd)
5 sets:
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-

Independence
5 sets:
16/12 Calorie Row
35 Double Unders
12 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-

Liberty
5 sets:
12/10 Calorie Row
50 Single Unders
12 Dumbbell Bench (light)
-rest 1:00 between sets-

• Target time each set: 2:30-3:00

• Time cap each set: 3:30