10/29/2026
WORKOUT
COMPETE (RX+)
EVERY 3:30 (6 SETS)
20/15 Calorie Row
15 Thrusters (95/65)
FREEDOM (RX)
EVERY 3:30 (6 SETS)
15/12 Calorie Row
12 Thrusters (95/65)
(Score Each Set for Time)
INDEPENDENCE (Intermediate)
EVERY 3:30 (6 SETS)
15/12 Calorie Row
12 Thrusters (75/55)
LIBERTY (Beginner)
EVERY 3:30 (6 SETS)
12/10 Calorie Row
10 Dumbbell Thrusters (light)
Target Time: 2:00-2:20 each set
Time Cap: 2:30 each set
STRENGTH/SKILL
3-4 SETS
8 Strict Press (Moderate-Heavy)
12 Hammer Curls (Moderate)
24 Standing Banded Tricep Extensions
-Rest 1:1 b/t sets-
(No Measure)