3/2/2026

Back Squat

Every 2:00 × 3 sets
3 Back Squats @65%

Bluey and Bingo

AFFILIATE COMPETE (RX+)

Every 4:15 (5 sets)

15/12 Calorie Air Bike

15 Dumbbell Front Squats (50s/35s)

15 Toes to Bar

FREEDOM (RX):
Every 4:15 (5 sets)
12/10 Calorie Air Bike
12 Dumbbell Front Squats (50s/35s)
12 Toes to Bar
(Score each set for Time)

INDEPENDENCE (Intermediate):
Every 4:15 (5 sets)
10/8 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
10 Toes to Bar

LIBERTY (Beginner):
Every 4:15 (5 sets)
8/7 Calorie Air Bike
8 Single Dumbbell Front Squats (light)
8 Hanging Knee Raises

Target Time: 2:05-2:25 per set

Time Cap: 2:45 per set