Monday 9.15.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps
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Set 1 — 5 reps | RPE 6-7
Set 2 — 5 reps | RPE 7-8
Sets 3-5 — 5 reps | RPE 8-9

Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as needed to hit the prescribed effort.
*Immediately following each working set, complete 5-7 Strict Pull-ups or 7-10 Ring Rows.

B. Three sets, each for time, of:
30/24 Calorie Row
20 Dumbbell Front Rack Walking Lunges ("RX" = 50/35 lb)
400 Meter Run or Ski Erg

Rest 3 minutes between sets.

Your goal is tough (but sustainable) effort on each set, with a target time of 4-5 minutes to complete.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg