12/8/2025
Front Squat
Set 1 -
8 Reps
Set 2 -
8 Reps
Set 3 -
8 Reps
Set 4 -
8 Reps
4 sets
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-
Sun Devils
AFFILIATE COMPETE (RX+)
2 sets:
30/24 Calorie Air Bike
30 Hang Power Clean (95/65)
30/24 Calorie Air Bike
30 Chest to Bar
-Rest until 10:00, repeat-
FREEDOM (RX)
2 sets:
25/20 Calorie Air Bike
25 Hang Power Cleans (95/65)
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
INDEPENDENCE
2 sets:
20/16 Calorie Air Bike
25 Hang Power Cleans (75/55)
20/16 Calorie Air Bike
25 Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
LIBERTY
2 sets:
15/12 Calorie Air Bike
15 Dumbbell Hang Power Cleans (light)
15/12 Calorie Air Bike
15 Jumping Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
Target Time: 5:30–7:00 per set
Time Cap: 9:30 per set