9/30/2026

WORKOUT

COMPETE (RX+)

3 ROUNDS

21 Thruster (75/55)

21 KB Swing (70/53)

-Rest 3:00-

3 ROUNDS

21 KB Swing (70/53)

21 Lateral Burpee Over Bar

FREEDOM (RX)
FOR TIME
3 ROUNDS
21 Thruster (75/55)
21 KB Swing (53/35)
-Rest 3:00-
3 ROUNDS
21 KB Swing (53/35)
21 Lateral Burpee Over Bar
(Score is Total Time)

INDEPENDENCE (Intermediate)
FOR TIME
3 ROUNDS
21 Thruster (65/45)
21 KB Swing (35/26)
-Rest 3:00-
3 ROUNDS
21 KB Swing (35/26)
21 Lateral Burpee Over Bar

LIBERTY (Beginner)
FOR TIME
3 ROUNDS
15 Dumbbell Thruster (light)
15 Russian KB Swing (light)
-Rest 3:00-
3 ROUNDS
15 KB Swing (light)
15 Lateral Up Down Over DB

Target Time: 15:00-19:00

Time Cap: 21:00

STRENGTH/SKILL (Post Workout)

3 SETS
6 Dumbbell Bench (Heavy)
12 Deficit Push Ups (4in/2in)
24 Banded Chest Press
-Rest 2:00 b/t Sets-