9/25/2026

WORKOUT

FREEDOM (RX)
4 SETS
ON A 6:00 CLOCK...
800m Run
Max Bar Muscle-Ups in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Reps)

INDEPENDENCE (Intermediate)
4 SETS
ON A 6:00 CLOCK...
800m Run
Max Bar Muscle-Ups in Remaining Time (or Kipping Chest to Bar)
-Rest 2:00 b/t Sets-

LIBERTY (Beginner)
4 SETS
ON A 6:00 CLOCK...
600m Run
Max Reps of 'Up Down + Jumping Pull Ups' in Remaining Time
-Rest 2:00 b/t Sets-

Target # of reps: 50+

Minimum # of reps: 20+