Wednesday 7/29/26

CFP
WARM UP
2:00 Bike or Row
Then Into…
2 ROUNDS
5 Scap Pull Ups
5 Kip Swings
10 Band Pull Aparts
5 Push-Ups
10 Alternating Shoulder Taps
Then Into…
2 ROUNDS
20ft Light Dumbbell Farmers Carry
3 Dumbbell Deadlifts
3 Kip Swings Into 3 Knee Raises
Deadlift 1×3
ON A 15:00 CLOCK
Establish 3RM Deadlift*
(Score is Weight)

FREEDOM (RX)
2 SETS
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
-Rest 2:00 b/t Sets-
(Score is Total Time)
TIME CAP: 18:00

INDEPENDENCE 
2 SETS
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
-Rest 2:00 b/t Sets-
(Score is Total Time)

LIBERTY 
2 SETS
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
-Rest 2:00 b/t Sets-

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 3-way Forearm Stretch (each)

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