Friday 3.6.2026

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps
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*Set 1 – 6/10 RPE
*Set 2 – 7/10 RPE
*Sets 3-6 – 8/10 RPE
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Choose a loading for your final 4 sets that feels heavy, but doesn't compromise mechanics or speed.

B. Three working sets of:
Barbell Bent Over Row x 8-10 reps @ 20X0
Right into...
Banded Face Pull x 12-15 reps @ 20X0
Right into...
Goblet Wall Sit x 30-40 seconds
Rest 60 seconds
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Perform one warm-up set, then make all of your working sets close to failure.
If you'd like to work on Strict Pull-ups instead of the Barbell Rows, go for it.

C. "PUMP" Option
Against a 6-minute clock:
4.8.12.16...
Kettlebell or Dumbbell Offset Push-ups (divide the reps between sides) — or standard Push-ups
Tall Kneeling DB or KB Crush Grip Curls

OR

Conditioning Option
Against a 6-minute clock:
3.6.9.12.15...
Russian Kettlebell Swings
*6/5 Calorie Echo Bike after each set

“ENDURANCE (AKA SWEAT SESH)”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals