9/18/2025

Deadlift

Set 1 -

3 Reps

Set 2 -

2 Reps

Set 3 -

1 Reps

Set 4 -

3 Reps

Set 5 -

2 Reps

Set 6 -

1 Reps

Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%

Post: 3 sets of 10 Dumbbell Arnold Press

Pack Out

Affiliate Compete (RX+)

4 sets

2:30 AMRAP

15/12 Calorie Air Bike

15/12 Calorie Row

Max Distance 50ft Shuttle Run

-Rest 2:30 between sets-

Freedom (RX'd)
4 sets
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-

Independence
4 sets
2:30 AMRAP
10/8 Calorie Air Bike
10/8 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-

Liberty
4 sets
2:30 AMRAP
8/6 Calorie Air Bike
8/6 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-

• Target number of reps each set: 5+ shuttle runs

• Minimum number of reps before scaling: 4 shuttle runs