4/2/2025

Manark

Affiliate Compete (RX+)

5x50ft Shuttle Runs

10 Box Jump Overs (30/24)

20 Kettlebell Swings (70/53)

6x50ft Shuttle Runs

12 Box Jump Overs (30/24)

24 Kettlebell Swings 70/53)

7x50ft Shuttle Runs

14 Box Jump Overs (30/24)

28 Kettlebell Swings (70/53)

8x50ft Shuttle Runs

16 Box Jump Overs (30/24)

32 Kettlebell Swings (70/53)

Freedom (RX'd)
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
* Each shuttle run rep is 25 feet down + 25 feet back.

Independence
5x50ft Shuttle Runs
10 Box Jump Overs (24/20)
20 Kettlebell Swings (35/26)
6x50ft Shuttle Runs
12 Box Jump Overs (24/20)
24 Kettlebell Swings (35/26)
7x50ft Shuttle Runs
14 Box Jump Overs (24/20)
28 Kettlebell Swings (35/26)
8x50ft Shuttle Runs
16 Box Jump Overs (24/20)
32 Kettlebell Swings (35/26)

Liberty
4 Rounds
4x50ft Shuttle Runs
8 Box Step Ups (20)
16 Russian Kettlebell Swings (light)

• Target time: 14-16:00

• Time cap: 20:00

Turkish Get Up

Turkish Get-Ups
5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps