6/8/2026

Back Squat

Build to a 3RM Back Squat

Fat Guy in a Little Coat

COMPETE (RX+)

21-15-9

Calorie Air Bike

Goblet Squat (70/50)

Women's Calories (16-12-8)

-rest until the 8:00 mark-

45/36 Calorie Air Bike

45 Goblet Squat (70/50)

FREEDOM (RX):
21-15-9
Calorie Air Bike
Goblet Squats (50/35)
Women's Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats (50/35)
(Scored by Time)

INDEPENDENCE (Intermediate):
16-12-9
Calorie Air Bike
Goblet Squats (35/25)
Women's Calories (13-10-7)
-rest until the 8:00 mark-
36/30 Calorie Air Bike
36 Goblet Squats (35/25)

LIBERTY (Beginner):
12-10-8
Calorie Air Bike
Goblet Squats (light)
Women's Calories (10-8-6)
-rest until the 8:00 mark-
30/24 Calorie Air Bike
30 Goblet Squats (light)

Target Time: 3:45-4:30 per set

Time Cap: 6:00 per set