12/1/2025

Shoulder Press

Set 1 -

6 Reps

Set 2 -

6 Reps

Set 3 -

6 Reps

Set 4 -

6 Reps

Set 5 -

6 Reps

5 sets
6 Shoulder Press
-build across sets by feel-

Jack Frost

Affiliate Compete (RX+)

4 Sets

15/12 Calorie Row

15 Thrusters (95/65)

15 Chest to Bar Pull Ups

-rest 2:00 between sets-

Freedom (RX'd)
4 Sets
15/12 Calorie Row
15 Thrusters (75/55)
15 Chest to Bar Pull Ups
-rest 2:00 between sets-

Independence
4 Sets
12/10 Calorie Row
12 Thrusters (75/55)
12 Chest to Bar Pull Ups
-rest 2:00 between sets-

Liberty
4 Sets
10/8 Calorie Row
10 Dumbbell Thrusters (light)
10 Jumping Pull Ups
-rest 2:00 between sets-

• Target time each set: sub 2:00

• Time cap each set: 2:30

• Overall Time Cap: 16:00