11/13/2025

Front Squat

Set 1 -

10 Reps

Set 2 -

10 Reps

Set 3 -

10 Reps

Set 4 -

10 Reps

Set 5 -

10 Reps

5 sets
10 Front Squat (build across sets by feel)
Rest 2 minutes between sets

Freedom Isn’t Free

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
6 sets:
1:00 Max Shuttle Run
1:00 Max GHDs (Or V-Ups)
1:00 Rest
* Each Shuttle Run rep is 25 feet down + 25 feet back (50 feet total). You do NOT need to touch the ground today.

Independence
No Change to Workout

Liberty
6 sets:
1:00 Max Calorie Run
1:00 Max Sit Ups
1:00 Rest

• Target number of reps each set:
  Run: 15/12 + Calories
  GHDs: 20 + Reps

• Minimum number of reps before scaling: No minimum, just move.