12/22/2025

Star of Bethlehem

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (95/65)
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)

INDEPENDENCE:
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (75/55)
Chest to Bar Pull Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)

LIBERTY:
2 sets:
5:00 AMRAP
4-8-12-16….
Dumbbell Front Squats (light)
Jumping Pull Ups
-rest 2:00 between sets-

- Target: Into the 4 BMU's on each AMRAP

- Minimum: Into the 16 Overhead Squats on each AMRAP

Accessory

4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.