11/3/2025

Granite City

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 8:00 (4 sets)
300m Run
15 Toes to Bar
15 Dumbbell Front Squats (35s/25s)
8 Front Rack Dumbbell Lunges in Place (35s/25s)
300m Run

Independence
Every 8:00 (4 sets)
200m Run
10 Toes to Bar
10 Dumbbell Front Squats (35s/25s)
8 Front Rack Dumbbell Lunges in Place (35s/25s)
200m Run

Liberty
Every 8:00 (4 sets)
150m Run
10 Hanging Knee Raises
10 Dumbbell Front Squats (light)
8 Lunges in Place
150m Run

• Target time each set: 5:00-7:00

• Time cap each set: 7:00