Friday 11.21.2025

“FITNESS”

A. Three sets of:
Weighted Pull-ups, Strict Pull-ups, or Pull-up Negatives x 4-6 reps
Rest 30 seconds
Single Arm Suitcase Staggered Stance Romanian Deadlift x 6-8 reps/side @ 20X1
Rest 30 seconds
Single Arm Bottom's Kettlebell Carry x 80 feet each arm (40-ft down and back)
Rest 30 seconds
Side Plank Hold x 20-40 seconds each side
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every minute, on the minute, for 6 minutes:
High Hang Snatch (from the hip) x 1 rep
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Build in load from something light to something moderate
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then...
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Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch (from the knee) x 1 rep
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Build in load today's heavy single

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Echo Bike
9 Burpees
6 Dumbbell Box Walk-Overs (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest