Wednesday 3.18.2026

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Every 3 minutes, for 12 minutes (4 sets):
1 and 1/4 Bench Press
*Set 1 — 6 reps @ 20X1 | RPE 7/10
*Set 2 — 6 reps @ 20X1 | RPE 8/10
*Set 3 — 6 reps @ 20X1 | RPE 9/10
*Set 4 — Max Reps of Bench Press @ 20X1 using Set 1 weight
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Perform 1 warm-up set to find an appropriate starting weight. You can choose to keep the weight the same, or build each set to hit the prescribed effort.
Note that Set 4 is a traditional Bench Press, not a 1 and 1/4!

B. Two or three sets of:
Staggered Stance Romanian Deadlift x 6-8 reps each side @ 2010
Rest as needed
Supinated Grip Band Pull Aparts x 12-15 reps @ 2010
Rest as needed
Star Plank or Side Plank x 20-30 seconds each side
Rest 60 seconds

Perform 1 warm-up set to find a solid working weight on the RDLs. These can be performed with KBs or a Barbell.

C. Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Row Sprint
8-12 Glute Bridge Dumbbell Floor Presses
120-ft Filly Carry (switch sides halfway)
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*The time we are tracking here is the only the Row portion. Take your time completing the Presses and Carry, and focus on trying to go hard on your sprint effort!

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets