9/16/2026

WORKOUT

FREEDOM (RX)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Toes to Bar
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
35-25-15-5
Wall Ball (14/10)
Toes to Bar

LIBERTY (Beginner)
FOR TIME
30-20-10-5
Wall Ball or WB Thruster (light)
Hanging Knee Raises

Target Time: 7:30-9:30

Time Cap: 14:00

STRENGTH/SKILL

ON 15:00 CLOCK (Post-Workout)
Build to a Heavy 3-Rep Back Squat
(Score is Weight)