10/31/2024

Shoulder Press

4 sets x 4 Shoulder Press (85% of Wk 1 Heavy Single)

-Complete a set every 2:30-

Superstition

Affiliate Compete (RX+)

5 sets

2:00 AMRAP

200m Run

Max GHD's

-Rest 1:00 between sets-

Freedom (RX'd)
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-

Independence
No Change to Workout

Liberty
5 sets
2:00 AMRAP
150m Run
Max Sit Ups
-Rest 1:00 between sets-

• Target number of Reps each set: 20+ reps

• Minimum number of Reps each set before scaling: 15 reps