10/16/2026

Front Squat

8 SETS
2 Front Squats
*Start Moderate and build to a Moderate-Heavy
-Rest 1:00 b/t Sets-
(Score is Heaviest Set)

WORKOUT

COMPETE (RX+)

EVERY 3:30 (5 SETS)

8 Front Squats (155/105)

16 Box Step Overs (24/20)

8 Front Squats (155/105)

FREEDOM (RX)
EVERY 3:30 (5 SETS)
8 Front Squats (135/95)
16 Box Step Overs (24/20)
8 Front Squats (135/95)
(Score Each Set For Time)
*Step Overs can be lateral or box facing

INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
8 Front Squats (115/75)
12 Box Step Overs (24/20)
8 Front Squats (115/75)
*Step Overs can be lateral or box facing

LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
8 Dumbbell Front Squats (light)
12 Box Step Ups (20/16)
8 Dumbbell Front Squats (light)
(Score Each Set For Time)

Target Time per set: 1:45:2:00

Time Cap per set: 3:00