4/27/2026

Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8

LA Lakers

COMPETE (RX+)

10 Rounds (With a Vest 20/14)

200m Run

2 Rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

FREEDOM (RX):
10 Rounds
200m run
2 rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
(Score by Time)

INDEPENDENCE (Intermediate):
10 Rounds
200m run
2 rounds of "Cindy"
4 Pull Ups
8 Push Ups
12 Air Squat

LIBERTY (Beginner):
10 Rounds
100m run
2 rounds of "Cindy"
5 Ring Rows
7 Floor Plate Press
9 Air Squats

Target Time: 20:00-23:00

Time Cap: 25:00