1/28/2026

Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:00 × 4 sets
3 Back Squats @ 75%

Thin Blue Line

AFFILIATE COMPETE (RX+)

4 Sets:

3:00 AMRAP

50ft Single Arm Overhead Walking Lunge (70/50)

Max Rounds

5 Strict Pull Ups

10 Push Ups

10 V-Ups

-rest 1:00 between sets-

FREEDOM (RX):
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge (50/35)
Max Rounds
10 Ring Rows (Or 5 Strict Pull Ups)
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
(Scored by Rounds + Reps)

INDEPENDENCE:
4 Sets:
50ft Single Arm Overhead Walking Lunge (35/25)
Max Rounds
8 Ring Rows
8 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-

LIBERTY:
4 Sets:
3:00 AMRAP
50ft Walking lunge
Max Rounds
5 Ring Rows
5 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-

Target # of Rounds: 2-3 per AMRAP

Minimum # of Rounds: 1.5-2.5 per AMRAP