Tuesday 10.7.2025

“FITNESS”

A. Three sets of:
1-1-2 Dumbbell Bench Press x 6-8 reps @ 20X1
immediately followed by…
Banded Overhead Triceps Extensions x 15-25 reps @ 1010
Rest 60 seconds
Kettlebell Chainsaw Row x 10-12 reps each arm @ 20X0
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press
Set 1 — 8 reps | RPE 7
Set 2 — 6 reps | RPE 8
Set 3 — 4 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 8+ reps)

Perform 1-2 warm-up sets to find a good starting weight on the Close Grip Bench Press. Increase the loading each set as the reps decrease, and RPE increases.

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 60 Seconds of Strict Handstand Push-ups or Alternating Dumbbell Z-Presses
Minute 2 — 120-ft Farmers Carry or Dual Kettlebell Front Rack Carry (your choice)
Minute 3 — 200-300 Meter Run or Ski @ high effort
Minute 4 — Rest

Cooldown
One to two sets of:
Passive Hang x 30-40 seconds
Scorpion Pec Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Against a 90-second clock:
15/12 Calorie Row
Max Calorie Bike Erg

Rest 60 seconds b/t sets, and complete 4 sets, then....

Against a 90-second clock:
15/12 Calorie Bike Erg
Max Calorie Row

Rest 60 seconds b/t sets, and complete 4 sets, then....

Rest 2-3 minutes before continuing on to...

Against a 90-second clock:
12/10 Calorie Ski
Max Calorie Echo Bike

Rest 60 seconds b/t sets, and complete 4 sets, then....

Against a 90-second clock:
12/10 Calorie Echo Bike
Max Calorie Ski

Rest 60 seconds b/t sets, and complete 4 sets