11/7/2025

Balmoral Castle

Affiliate Compete (RX+)

2 sets

3 Rounds

6 Wall Facing Strict Handstand Push Ups

18 Dumbbell Deadlifts (50s/35s)

-Rest 2 minutes between sets-

Freedom (RX'd)
2 Sets
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-

Independence
2 Sets
3 Rounds
7 Handstand Push Ups
14 Dumbbell Deadlifts (35s/25s)
-Rest 2:00 between sets-

Liberty
2 Sets
3 Rounds
6 Dumbbell Push Press (light)
12 Dumbbell Deadlifts (light)
-Rest 2:00 between sets-

• Target time each set: 4:00-5:00

• Time cap each set: 6:00

Accessory

3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.