Friday 1.2.2026

**Holiday Week Schedule:
Friday (1/2) — No 6am Class; No 5:30pm Class
Saturday (1/3) — Normal

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Sumo Deadlift @ 21X1 tempo
*Set 1 – 10 reps @RPE 6/10
*Set 2 – 8 reps @RPE 7/10
*Set 3 – 6 reps @RPE 8/10
*Set 4 – 6 reps @RPE 8/10
Rest 2 minutes between sets
​
For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.

B. Two or Three sets of:
10-12 Dumbbell Z-Press @ 20X0
Rest 30 seconds
12-15 Kettlebell Horn Curls @ 20X0
Rest 60 seconds
​
Perform 1 warm-up set, and aim to make your working sets close to failure.

C. Against a 10-minute clock, complete:
2.4.6.8.10...
Dumbbell Reverse Lunges (R+L=2)
Hand Release Push-ups
*2 Strict Pull-ups (or 4 Ring Rows) after each set

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds