10/7/2026

Deadstop Bench Press

5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)

WORKOUT

FREEDOM (RX)
3:30-3:30-3:30-4:30 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)

INDEPENDENCE (Intermediate)
3:30-3:30-3:30-4:30 AMRAP
60 Double Unders
15 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-

LIBERTY (Beginner)
3:30-3:30-3:30-4:30 AMRAP
75 Singles Unders
15 Up Downs
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-

Target # of Calories: 90-110

Minimum # of Calories: 55-80