3/12/2026

Deadlift

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:30 × 4 sets
3 Deadlifts @72-75%

Versace Mansion

AFFILIATE COMPETE (RX+)

30-60-90

Calorie Row

10-20-30

50ft Shuttle Runs

(Women's Calories: 24-48-70)

FREEDOM (RX):
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women's Calories: 20-40-60)
(Scored by Time)

INDEPENDENCE (Intermediate):
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women's Calories: 16-32-48)

LIBERTY (Beginner):
10-20-30
Calorie Row
5-10-15
50ft Shuttle Runs
(Women's Calories: 8-16-24)

Target Time: 14:00-16:00

Time Cap: 25:00