8/12/2024

Nancy

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
5 rounds
400m Run
15 Overhead Squats (95/65)

Independence
5 Rounds
400m Run
15 Overhead Squats (75/55)

Liberty
5 Rounds
300m Run
15 Dumbbell Front Squats (light)

• Target time: 14-16 minutes

• Time cap: 20 minutes

Strict Pull-ups: Week 4

Freedom:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds between sets–

Independence:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Liberty:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–