1/13/2026

Home Improvement

AFFILIATE COMPETE (RX+)

4 sets:

30/24 Calorie Air Bike

100 Double Unders

15 Dumbbell Push Press (50s/35s)

-rest 2:00 between sets-

FREEDOM (RX):
4 sets:
25/20 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press (50s/35s)
-rest 2:00 between sets-
(Scored by Time)

INDEPENDENCE:
4 sets:
20/15 Calorie Air Bike
60 Double Unders
15 Dumbbell Push Press (35s/25s)
-rest 2:00 between sets-

LIBERTY:
4 sets:
15/12 Calorie Air Bike
60 Single Unders
10 Dumbbell Push Press (light)
-rest 2:00 between sets-

Target Time per set: 3:45-4:15

Time Cap per set: 5:00

Handstand Push-Ups

Level 1:
9 min EMOM:
Min 1: 12 Double DB Seated Strict Press with legs extended
Min 2: 20-30 sec Double DB Overhead Hold with legs extended
Min 3: Rest

Level 2:
9 min EMOM:
Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)
Min 3: Rest

Level 3:
9 min EMOM:
Min 1: AMRAP Strict HSPUs to floor in 30 sec
Min 2: AMRAP unbroken Strict HSPUs to 2" riser in 30 sec
Min 3: Rest