Wednesday 4.22.2026

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps

*Set 1 – 6/10 RPE
*Set 2 – 7/10 RPE
*Sets 3-4 – 8/10 RPE
*Sets 5-6 – 9/10 RPE

The reps are the same as last week (4.13.2026); try to slightly increase the loading from what you used that day, if able. Make your final two sets very challenging.

If newer to squatting, perform sets of 4-6 reps, using a Barbell or Kettlebells in the Front Rack position.

B. Two or three sets (10-12 minutes) of:
Left Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X0
Rest 15-20 seconds
Supinated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 15-20 seconds
Right Side Kettlebell Offset Reverse Lunge x 8-10 reps @ 20X0
Rest 15-20 seconds
Pronated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 60-90 seconds

C. Every 2 minutes, for 10 minutes (5 sets):
8/6 Calorie Echo Bike
8 Burpees Over a Dumbbell (Lateral Hop)

Push your pace on these sets, and try to move as quickly as possible!

“PUMP”

A. & B. Same as above

C. Three sets of:
Dumbbell Glute Bridges or Hip Thrusts x 15-20 reps @ 20X0
Rest as needed
Front Leaning Rest on Rings x 30-60 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustainable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)