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“FITNESS” & “PERFORMANCE”
A. Three sets of:
Front Foot Elevated Knee Over Toe Split Squat x 6-8 reps each leg @ 21X1
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 each side @ 3010
Rest 45 seconds
Slider Seal Walk x 30-60 feet
-OR-
Tall Plank Knee to Elbow x 16-20 reps (slow and controlled)
Rest 45 seconds
Try to increase loading on the Split Squat from last week (10.20.2026), or simply make these an 8/10 effort with good ROM.
B. In teams of two, with one partner working at a time, complete two sets for max reps/calories of:
2 minutes of Wall Balls
2 minutes of Ski Erg (for Calories)
2 minutes of Burpees (or Push-ups, if you’re focused on strength and/or sick of Burpees)
2 minutes of Bike Erg (for Calories)
Rest 2 minutes
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski
*Adjust distances to ensure that you get at least 60 seconds of rest between sets.
