Tuesday 4.22.2025

“FITNESS”

A. Three sets of:
4-6 Dual Kettlebell Front Squats or Goblet Squats @ 32X1
right into...
8-12 Dual Kettlebell Front Squats or Goblet Squats (no tempo)
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 30X0
Rest 30 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

B. Same as “Performance”

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 1 rep

*Set 1 – 65% of 1-RM (or RPE 6/10)
*Set 2 – 75% (or RPE 7/10)
*Set 3 – 80-85% (or RPE 8/10)
*Sets 4-7 – 85+% (or RPE 9-10/10)

If you are feeling good today, try to establish a new 1-RM Front Squat

B. Every 3 minutes, for 18 minutes (6 sets):
12/10 Calorie Row
80-ft Farmer's Carry
10/8 Calorie Echo Bike

Adjust the calories as needed so that you are getting close to 60 seconds of rest each set.

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
30 Double-Unders (or 60 Singles)
20/15 Calories of Echo Bike
30 Double-Unders
400 Meter Row