Friday 3.20.2026

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 working sets):
Tempo Back Squat
*Set 1 — 3 reps @ 32X1 - RPE 7
*Set 2 — 3 reps @ 32X1 - RPE 8
*Set 3 — 3 reps @ 32X1 - RPE 9
*Set 4 — 3 reps @ 32X1 - RPE 10
*Set 5 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X0

*The reps have decreased from last week; look to increase the weights.

B. Conditioning
Against a 90-second clock, complete:
12 Alternating Dumbbell Snatches
12 Alternating Reverse Lunges w/Dumbbell in Goblet Hold
Max reps of Burpees over the DB in time remaining

Rest 90 seconds, and complete four sets for max reps.

Compare to 3.21.2025

“PUMP”

A. Same as above

B. Three sets, not for time, of:
6-8/side Dual Kettlebell Front Rack Walking Lunges @ 20X0
15-20 Theraband Glute Bridges @ 20X0
8-10 Ring Rows @ 21X0
12-16 Kettlebell or Tall Plank Knees to Elbows

*Can also be performed as a 12-minute EMOM, switching movements each minute!

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets