2/24/2026

Back Squat

Set 1 -

5 Reps

Set 2 -

5 Reps

Set 3 -

5 Reps

BACK SQUAT
Every 2:00 × 3 sets
5 Back Squats @60%

Minestrone

AFFILIATE COMPETE (RX+)

30/25 Cal Air Bike

30 Burpees

30/25 Cal Air Bike

-at 8:00-

30/25 Cal Air Bike

25 Burpee to Bar

30/25 Cal Air Bike

-at 16:00-

30/25 Cal Air Bike

20 Burpee Box Jump Over (24/20)

30/25 Cal Air Bike

FREEDOM (RX)
25/20 cal Air Bike
25 Burpees
25/20 cal Air Bike
-at 8:00-
25/20 cal Air Bike
20 Burpee to Bar (6in)
25/20 cal Air Bike
-at 16:00-
25/20 cal Air Bike
15 Burpee Box Jump Over (24/20)
25/20 cal Air Bike
(Score is Time for each set)

INDEPENDENCE (Intermediate)
20/16 cal Air Bike
25 Burpees
20/16 cal Air Bike
-at 8:00-
20/16 cal Air Bike
20 Burpee to Bar (6in)
20/16 cal Air Bike
-at 16:00-
20/16 cal Air Bike
15 Burpee Box Jump Over (20/16)
20/16 cal Air Bike

LIBERTY (Beginner)
15/12 cal Air Bike
15 Up Downs
15/12 cal Air Bike
-at 8:00-
15/12 cal Air Bike
12 Up Downs to Bar
15/12 cal Air Bike
-at 16:00-
15/12 cal Air Bike
10 Up Downs + Box Step Ups
15/12 cal Air Bike

Target Time: 4:45-5:45 each set

Time Cap: 6:30 each set