7/13/2026

Box Squat

Set 1 -

10 Reps

Set 2 -

10 Reps

Set 3 -

10 Reps

EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)

Sounds Like Somebody’s Got A Case of the Monday’s

COMPETE (RX+)

3-3-3-4:00 AMRAP

20/16 Calorie Air Bike

20 Dumbbell Snatch (50/35)

Max GHDs

-Rest 1:00 between sets-

FREEDOM (RX):
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch (50/35)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

INDEPENDENCE (Intermediate):
3-3-3-4:00 AMRAP
16/13 Calorie Air Bike
20 Dumbbell Alt Snatch (35/25)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

LIBERTY (Beginner):
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike
14 Dumbbell Alt Snatch (light)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

Target # of reps: 25+

Minimum # of reps: 15