3/19/2026

Deadlift

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

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

Turquoise

AFFILIATE COMPETE (RX+)

3 sets

3:00 AMRAP

100ft Single DB Lunge (70/50)

Max Burpee Over Dumbbell

-rest 2:00 between sets-

FREEDOM (RX):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)

INDEPENDENCE (Intermediate):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-

LIBERTY (Beginner):
3 sets
3:00 AMRAP
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs
-rest 2:00 between sets-

Target # of Burpees: 80+

Minimum # of Burpees: 50-70