7/22/2026

Workout

COMPETE (RX+)

AMRAP 24

20/16 Calorie Row

30 Wall Balls (20/14)

20 Toes to Bar

30 Box Jumps (24/20)

20 Kettlebell Sumo Deadlift High Pull (70/53)

30 Burpees

20 Shoulder to Overhead (155/105)

FREEDOM (RX)
"THE END"
AMRAP 24
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Kettlebell Sumo Deadlift High Pull (70/53)
30 Burpees
20 Shoulder to Overhead (135/95)
(Scored by Total Reps)

INDEPENDENCE (Intermediate)
AMRAP 24
15/12 Calorie Row
25 Wall Balls (20/14)
15 Toes to Bar
25 Box Jumps (24/20)
15 Kettlebell Sumo Deadlift High Pull (53/35)
25 Burpees
15 Shoulder to Overhead (115/75)

LIBERTY (Beginner)
AMRAP 24
10/8 Calorie Row
20 Wall Ball Thrusters (light)
10 Hanging Knee Raises
20 Box Step Ups (20/16)
10 Kettlebell Sumo Deadlift High Pull (light)
20 Up Downs
10 Dumbbell Push Press (moderate)

Target # of reps: 355

Minimum # of reps: 280-340