10/19/2026

BACK SQUAT

EVERY 1:00 (6:00)
4 Back Squats @ RPE 7
*Use a weight that's challenging, but can be completed in :20 seconds. Same weight for all 6 sets.
(Scored by Weight)

WORKOUT

COMPETE (RX+)

FOR TIME

50-40-30-20-10

Unbroken Wall Ball (20/14)

Hand Release Push-Ups

FREEDOM (RX)
FOR TIME
50-40-30-20-10
Wall Ball (20/14)
Push-Ups
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Push-Ups
*Option to add the set of 50 if volume isn't an issue.

LIBERTY (Beginner)
FOR TIME
30-25-20-15-10
Wall Ball Thrusters (light)
Knee Push-Ups

Target Time: 15:30-18:30

Time Cap: 21:00