5/20/2024

Front Squat

10-12 minutes to establish a Heavy Single Front Squat

Dune

Affiliate Compete (RX+)

3x800m Run

-rest 2:00 after each set-

4 Sets:

20 Pull Ups

40 Push Ups

60 Air Squats

-rest 2:00 between sets-

Freedom (RX'd)
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-

Independence
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Pull Ups
30 Push ups
45 Air Squats
-rest 2:00 between sets-

Liberty
2x500m Run
-rest 2:00 after each set-
-into-
3 Sets:
15 Ring Rows
20 Bar Push ups
30 Air Squats
-rest 2:00 between sets-

• Target time each set:
  Run: 3:30-4:15
  Gymnastics: 4-5 minutes

• Time cap each set:
  Run: 5 minutes
  Gymnastics: 5 minutes