Thursday 4.10.2025

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets) of:
Strict Overhead Press x 2 reps

Build in load over the six sets to today's heavy set of 2.

OR

Three sets of:
Half Kneeling Single Arm Dumbbell Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Quadruped Plank Dumbbell Pull Throughs x 12-20 reps
Rest 30 seconds
Glute Bridge March x 40-60 seconds
Rest 30-60 seconds

B. Against a 4-minute running clock, complete:
200 Meter Ski
400 Meter Run
Max Reps of Push Presses (115/73 lbs) or Dumbbell Push Presses

Rest 2 minutes between sets, and complete a total of three sets for max reps.

C. Two or three sets of:
Barbell Curls x 8-10 reps @ 20X0
Rest as needed
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets