Friday 6.26.2026

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Four working sets of:
Front Squat (see reps below)
Rest 2 minutes

Warm-up Set 1 — 7 reps @ 20X1 | RPE 3
Warm-up Set 2 — 5 reps @ 20X1 | RPE 5
Warm-up Set 3 — 3 reps @ 20X1 | RPE 5

then...

Set 1 — 3 reps @ 20X1 | RPE 7
Set 2 — 3 reps @ 20X1 | RPE 8
Set 3 — 3 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform max reps @ 20X1 Tempo

B. Partner Conditioning
In teams of two, with one partner working at a time, complete two sets for max reps/calories of:
2 Minutes of Walking Lunges w/KBs or DBs in Farmers Hold
2 Minutes of Burpee Pull-ups
2 Minutes of Row, Ski, or Bike (for Calories)
Rest 2 minutes

OR

"PUMP"
Three sets of:
Dumbbell Front Foot Elevated Reverse Lunge x 6-8 reps each leg @ 30X0
(elevate the front foot on a 2-4" platform)
Rest 30 seconds
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Band Pull Aparts x 12-15 reps @ 20X0
Rest 30 seconds
Hollow Hold or Weighted Hollow Hold x 30-40 seconds
Rest 60-90 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!