7/1/2024

Front Squat

5 sets:
5 Front Squats (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-

July 1776

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders

Independence
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (14/10)
25 Double Unders
12/10 Calorie Row
25 Double Unders

Liberty
3 sets (Every 6:00)
2 Rounds
10 Wall Ball Thrusters (light)
20 Single Unders
10/8 Calorie Row
20 Single Unders

• Target time each set: 2:30-3:15

• Time cap each set: 4 minutes