9/3/2025
Back Squat
Set 1 -
3 Reps
Set 2 -
2 Reps
Set 3 -
1 Reps
Set 4 -
3 Reps
Set 5 -
2 Reps
Set 6 -
1 Reps
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows (strict tempo)
Steel Pressure
Affiliate Compete (RX+)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (70/53)
-Rest 2:00-
9-15-21
Kettlebell swings (70/53)
Box Jumps (24/20)
Wall Balls (20/14)
Freedom (RX'd)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
-Rest 2:00-
9-15-21
Kettlebell Swings (53/35)
Box Jumps (24/20)
Wall Balls (20/14)
Independence
21-15-9
Wall Balls (14/10)
Box Jumps (20/16)
Kettlebell Swings (35/26)
-Rest 2:00-
9-15-21
Kettlebell Swings (35/26)
Box Jumps (20/16)
Wall Balls (14/10)
Liberty
15-12-9
Wall Balls (light)
Box Step ups (20)
Russian Kettlebell Swings (light)
-Rest 2:00-
9-12-15
Kettlebell Swings (light)
Box Step Ups (20)
Wall Balls (light)
Target time each set: 4:00-6:00
Time cap each set: 8:00