3/25/24

Strength

Bench Press

- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Schoolhouse Rock!

Affiliate Compete (RX+)

3 Rounds

27 Air Squats

21 GHD Sit Ups

15 Deficit Push Ups (4/2 inches)(OR Ring Push Ups)

-rest 3:00-

3 Rounds

27 Air Squats

21 Toes to bar

15 Ring Dips

Freedom (RX'd)
3 Rounds
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups

Independence
3 Rounds
25 Air Squats
15 GHD Sit Ups (Or V-Ups)
10 Deficit Push Ups (4/2 inches) or 15 Regular Push Ups
-rest 3:00-
3 Rounds
25 Air Squats
15 Toes to bar
10 Push Ups

Liberty
3 Rounds
21 Air Squats
15 Sit Ups
9 Push Ups
-rest 3:00-
3 Rounds
21 Air Squats
15 Hanging Knee Raises
9 Bar Push Ups

• Target time each set: sub 8 minutes

• Time cap each set: 10 minutes