6/16/2026

Tempo Back Squats

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 Tempo Back Squats (3-second descent) @ 60–65%

BMO Field

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (70/53)
Women's Calories: 4-8-12-16-20
(Scored by Time)

INDEPENDENCE (Intermediate):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (53/35)
Women's Calories: 4-8-12-16-20

LIBERTY (Beginner):
4-8-12-16-20
Calorie Row
Kettlebell Goblet Squats (light)
Women's Calories: 3-6-9-12-15

Target Time: 9:00-13:00

Time Cap: 15:00