3/18/2026

Shoulder Press

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Every 3:00 × 3 sets
2 Shoulder Press @78-82%

Pistachio

AFFILIATE COMPETE (RX+)

Every 3:00 (24:00)

18/15 Calorie Row

100m Run or 5x50ft Shuttle Run

FREEDOM (RX)
Every 3:00 (24:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 3:00 (24:00)
12/10 Calorie Row
100m Run or 5x50ft Shuttle Run

LIBERTY (Beginner):
Every 3:00 (24:00)
10/8 Calorie Row
50m Run or 3x50ft Shuttle Run

Target Time: 1:35-1:45 per interval

Time Cap: 2:40 per interval