2/12/2026

Shoulder Press

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:00 × 4 sets
3 Shoulder Press @60%

Red Roses

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
Every 1:00 (14:00)
Odd Minute: 200m Run (or 8x50ft Shuttle Run)
Even Minute: 10 Bench Press (155/95)
(Scored by Completion)

INDEPENDENCE (Intermediate):
Every 1:00 (14:00)
Odd Minute: 150m Run (or 6x50ft Shuttle Run)
Even Minute: 10 Bench Press (135/85)

LIBERTY (Beginner):
Every 1:00 (14:00)
Odd Minute: 100m Run (or 5x50ft Shuttle Run)
Even Minute: 10 Dumbbell Bench Press (light)