8/10/2026

8/10/2026

Front Squat

EVERY 2:30 (4 SETS)*
8 Front Squats
*Start @ RPE 6 and Build into RPE 8/9
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

FOR TIME

10 Dumbbell Thrusters (50s/35s)

15 Hand Release Push-Ups

15 Dumbbell Thrusters (50s/35s)

25 Hand Release Push-Ups

20 Dumbbell Thrusters (50s/35s)

35 Hand Release Push-Ups

25 Dumbbell Thrusters (50s/35s)

45 Hand Release Push-Ups

30 Dumbbell Thrusters (50s/35s)

FREEDOM (RX)

FOR TIME

10 Single-Arm Dumbbell Thrusters (50/35)

15 Push-Ups

15 Single-Arm Dumbbell Thrusters (50/35)

25 Push-Ups

20 Single-Arm Dumbbell Thrusters (50/35)

35 Push-Ups

25 Single-Arm Dumbbell Thrusters (50/35)

45 Push-Ups

30 Single-Arm Dumbbell Thrusters (50/35)

(Score is Time)

INDEPENDENCE (Intermediate)

FOR TIME

10 Single-Arm Dumbbell Thrusters (35/25)

10 Push-Ups

15 Single-Arm Dumbbell Thrusters (35/25)

20 Push-Ups

20 Single-Arm Dumbbell Thrusters (35/25)

30 Push-Ups

25 Single-Arm Dumbbell Thrusters (35/25)

40 Push-Ups

30 Single-Arm Dumbbell Thrusters (35/25)

LIBERTY (Beginner)

FOR TIME

10 Dumbbell Goblet Squat (Light)

5 Elevated Push-Ups

15 Dumbbell Goblet Squat (Light)

10 Elevated Push-Ups

20 Dumbbell Goblet Squat (Light)

15 Elevated Push-Ups

25 Dumbbell Goblet Squat (Light)

20 Elevated Push-Ups

30 Dumbbell Goblet Squat (Light)