3/23/2026

Back Squat

Build up to a 1RM Back Squat

Jackie

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(Score by Time)

INDEPENDENCE (Intermediate):
1000m Row
50 Thrusters (35/25)
25 Pull Ups

LIBERTY (Beginner):
800m Row
40 Single Dumbbell Thrusters (light)
20 Ring Rows

Target Time: 6:00-8:00

Time Cap: 12:00