Monday 11.17.2025

“FITNESS”

A. Three or four working sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 30 seconds
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @ 20X0
Rest 60 seconds

Perform 1 warm-up set to find an appropriate starting weight. Aim for your working sets to be an 8/10 RPE.

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 30 Seconds of Bike or Ski (for Calories)
Minute 2 – 30 Seconds of Alternating Dumbbell Snatches
Minute 3 – 30 Seconds of Jumping Lunges
Minute 4 – 30 Seconds of V-Ups

C. Two or three sets of:
Dumbbell Waiter Curls x 8-12 reps @ 20X0
Rest as needed
Supinated Band Pull Aparts x 15-20 reps @ 20X0
Rest as needed

“PERFORMANCE”

A. Take 10-12 minutes to build to today’s heavy single Hang Clean + Jerk

B. Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 — 3 Power Clean & Jerks (Barbell or Dumbbell) + 3-6 Burpees Over the Barbell or Dumbbell
Minute 2 — 30 Second Row for Max Calories

Aim to use 75-80% of your max weight from Part A for the Clean & Jerks; record your calories for each set on the Row.

C. Two or three sets of:
Dumbbell Waiter Curls x 8-12 reps @ 20X0
Rest as needed
Supinated Band Pull Aparts x 15-20 reps @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest