7/21/2026

Strength / Skill

ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom (Advanced) - Handstand Walk or Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk

Workout

COMPETE (RX+)

3 ROUNDS FOR TIME

25 GHDs (or V-Ups)

8 Wall Walks (or 50ft HS Walk)

16 Overhead Alt. Lunges (135/95)

FREEDOM (RX)
"MIDLINE MARCH"
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
8 Wall Walks (or 50ft HS Walk)
16 Overhead Alt. Lunges (115/75)

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
20 GHDs (or V-Ups)
4 Wall Walks (or 25ft HS Walk)
16 Overhead Alt. Lunges (95/65)

LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
50ft Bear Crawl (or 5 Inchworms)
16 Plate Alt. Lunges (light)

Target Time: 13:00-15:00

Time Cap: 20:00