9/8/2025

Back Squat

Set 1 -

5 Reps

Set 2 -

3 Reps

Set 3 -

1 Reps

Set 4 -

5 Reps

Set 5 -

3 Reps

Set 6 -

1 Reps

Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly

Arc’Teryx

Affiliate Compete (RX+)

Every 2:30 (5 sets)

8 Thrusters (135/95)

300/250m Row

Freedom (RX'd)
Every 2:30 (5 sets)
7 Thrusters (135/95)
250/200m Row

Independence
Every 2:30 (5 sets)
7 Thrusters (115/85)
200/175m Row

Liberty
Every 2:30 (5 sets)
7 Dumbbell Thrusters (light)
175/150m Row

• Target time each set: 1:35-1:55

• Time cap each set: 2:00