2/11/2026

Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Back Squat
Every 2:00 × 4 sets
3 Back Squats @65%

Ball Out

COMPETE (RX+)

27-21-15-9

Wall Balls (30/20)

Calorie Row

*Women's Calories: 22-16-12-8

FREEDOM (RX):
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women's Calories: 22-16-12-8
(Scored by Time)

INDEPENDENCE (Intermediate):
27-21-15-9
Wall Balls (14/10)
Calorie Row
*Women's Calories: 22-16-12-8

LIBERTY (Beginner):
20-15-10-5
Wall Ball Thrusters (light)
Calorie Row
*Women's Calories: 16-12-8-4

Target Time: 6:30-8:00

Time Cap: 12:00