10/27/2025

Back Rack Step Back Lunges

Set 1 -

8 Reps

Set 2 -

8 Reps

Set 3 -

8 Reps

Set 4 -

8 Reps

4 sets
8 Back Rack Lunges (per leg), build across sets based on feel

Black Cat

Affiliate Compete (RX+)

25/20 Calorie Air Bike

25 Chest to Bar Pull Ups

25/20 Calorie Air Bike

15 Ring Muscle Ups

25/20 Calorie Air Bike

25 Chest to Bar Pull Ups

25/20 Calorie Air Bike

Freedom (RX'd)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (or 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike

Independence
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike
20 Chest to Bar Pull Ups
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike

Liberty
15/12 Calorie Air Bike
15 Hanging Knee Raises
15/12 Calorie Air Bike
10 Jumping Pull Ups
15/12 Calorie Air Bike
15 Hanging Knee Raises
15/12 Calorie Air Bike

• Target time: 16:00-18:00

• Time cap: 20:00