3/9/2026

Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

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

Ocean Drive

AFFILIATE COMPETE (RX+)

Every 9:00 (3 sets)

15/12 Calorie Air Bike

15 Box Jump Overs (30/24)

30 Deficit Push Ups (4in/2in)

15 Box Jump Overs (24/20)

15/12 Calorie Air Bike

FREEDOM (RX):
Every 9:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
15/12 Calorie Air Bike
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 9:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike

LIBERTY (Beginner):
Every 9:00 (3 sets)
10/8 Calorie Air Bike
10 Box Step Ups (20/16)
20 Bar Push Ups
10 Box Step Ups (20/16)
10/8 Calorie Air Bike

Target Time: 4:00-4:50 per set

Time Cap: 7:00 per set