6/18/2025

Front Squat

15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)

Waterdogs

Affiliate Compete (RX+)

4 sets:

20/16 Calorie Air Bike

20 Goblet Squats (53/35)

20 Box Step Ups (24/20)

-rest 1:00 between sets-

Freedom (RX'd)
4 sets:
20/16 Calorie Air Bike
20 Goblet Squats (35/25)
20 Box Step Ups (20)
-rest 1:00 between sets-

Independence
4 sets:
16/13 Calorie Air Bike
16 Goblet Squats (35/25)
16 Box Step Ups (20)
-rest 1:00 between sets-

Liberty
4 sets:
12/10 Calorie Air Bike
10 Goblet Squats (light)
10 Box Step Ups (20/16)
-rest 1:00 between sets-

• Target time each set: 2:50-3:10

• Time cap each set: 4:00