Wednesday 4.15.2026

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Every 2:30, for 10 minutes (4 sets):
Bench Press
*Set 1 — 5 reps @ RPE 7/10
*Set 2 — 5 reps @ RPE 8/10
*Set 3 — 5 reps @ RPE 9/10
*Set 4 — Max Reps using 75-80% of Set 3 weight

Build in load to a heavy set of 5 for your third set, then complete a back-off set for max reps.

B. Two working sets of:
Single Leg Romanian Deadlift w/KBs or DBs x 8-10 reps each leg @ 3010 (hold one or two weights here)
Rest as needed
Supine Ring Rows x 10-12 reps @ 2111 (elevate your feet on a box or bench if able)
Rest a needed

*Perform a few warm-up reps to find a good working weight on the RDL

C. Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
75-ft Kettlebell Front Rack Carry
10-15 Push-ups
75-ft Kettlebell Front Rack Carry

OR

"PUMP"
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 — 6-8/side Single Leg Glute Bridges
Minute 2 — 8-10 Dumbbell Floor Flies @ 30X0
Minute 3 — 10-15 Banded Lateral Steps each side
Minute 4 — 15-20 Tall Kneeling Band Pull Aparts
Minute 5 — 30-40 Second Plank or Weighted Plank

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)