9/18/2026

TEMPO BENCH PRESS

EVERY 2:00 (4 SETS)
5 Tempo Bench Press (:03 Negative + :01 Pause at Bottom)*
*Start at Light-Mod (RPE 6) and Build in Small Jumps
(Score is Heaviest Weight)

WORKOUT

FREEDOM (RX)
"STRICT CINDY"
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)

INDEPENDENCE (Intermediate)
20:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)

LIBERTY (Beginner)
20:00 AMRAP
5 Ring Rows
7 Knee Push-Ups
9 Air Squats
(Score is Rounds + Reps)