Friday 7.11.2025

“FITNESS” & “PERFORMANCE”

A. Movement prep
Three rounds for quality of:
Yoga Push-ups x 5-7 reps
Bottoms Up Kettlebell Carry x 50ft/side
Lateral X-Band Walk x 10-15 steps each side

B. Five sets of:
Deadlift
*Set 1 – 10 reps @ RPE 6
*Set 2 – 8 reps @ RPE 7
*Set 3 – 6 reps @ RPE 7
*Sets 4-5 – 5 reps @ RPE 7-8
Rest as needed

*Between your working sets, complete 6-10 Strict Ring Dips @ 20X1 tempo or 10-15 Bench Dips @ 20X1
*If you don't have the mobility in the hamstrings to pull from the Barbell from the floor, perform Kettlebell Deadlifts or Romanian Deadlifts

C. Three rounds for time:
400 Meter Run
20/15 Push-ups (Advanced: Ring Push-ups)
10 Dual Dumbbell Power Cleans

“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