8/13/2026

Back Squat

FOR LOAD
5-4-3-2-1-1-1
Back Squat
(Score is Heaviest Weight)

WORKOUT

COMPETE (RX+)

5 ROUNDS FOR TIME

30 DB Goblet Lunges (50/35)

30 GHD Sit Ups

FREEDOM (RX)
5 ROUNDS FOR TIME
40 Step Back Lunges
30 Sit Ups*
*Option for GHD Sit-Ups
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
30 Step Back Lunges
30 Sit Ups

LIBERTY (Beginner)
5 ROUNDS FOR TIME
20 Step Back Lunges
20 Sit Ups

Target Time: 10:00-12:00

Time Cap: 18:00