1/22/2026

Shoulder Press

Every 2:00 × 4
4 Shoulder Press @ 65%

Pukie

AFFILIATE COMPETE (RX+)

2 sets

21/15 Calorie Air Bike

75 Double Unders

15/12 Calorie Air Bike

75 Double Unders

9/7 Calorie Air Bike

75 Double Unders

-rest 3:00 between sets-

FREEDOM (RX):
2 sets
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike
50 Double Unders
-rest 3:00 between sets-
(Scored by Time for each Set)

INDEPENDENCE:
2 sets
15/12 Calorie Air Bike
35 Double Unders
12/10 Calorie Air Bike
35 Double Unders
8/6 Calorie Air Bike
35 Double Unders
-rest 3:00 between sets-

LIBERTY:
2 sets
12/10 Calorie Air Bike
50 Single Unders
9/7 Calorie Air Bike
50 SIngle Unders
6/4 Calorie Air Bike
50 Single Unders
-rest 3:00 between sets-

Target Time per set: 4:30-6:00

Time Cap per set: 8:00