3/4/2026

Shoulder Press

Every 2:00 × 3 sets
3 Shoulder Press @65%

Keepy Uppy

AFFILIATE COMPETE (RX+)

3 Sets

9-12-15 Calorie Row

25-50-75ft Handstand Walk

(Womens Calories: 8-10-12)

-rest 3:00 between sets-

FREEDOM (RX)
3 Sets
9-12-15 Calorie Row
25-50-25ft Handstand Walk (or 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
(Score each set for Time)

INDEPENDENCE (Intermediate):
3 Sets
8-10-12 Calorie Row
2-2-2 Wall Walks
(Women Calories: 6-8-10)
-rest 3:00 between sets-

LIBERTY (Beginner):
3 Sets
6-8-10 Calorie Row
25-50-25ft Bear Crawl
(Women Calories: 5-6-8)
-rest 3:00 between sets-

Target Time: 2:30-3:00 per set

Time Cap: 4:00 per set