Monday 3.23.2026

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Every 2:30, for 12:30 (5 sets):
Strict Overhead Press x 4 reps

*The reps have decreased from last time (3.13.2026); try to increase the loading to make these challenging by your final sets.

B. Conditioning
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 6-10 Burpee Box Jump-Overs (“RX” = 8 reps @ 24/20”)
Minute 2 — 120-ft Sandbag Carry
Minute 3 — 30 Second Ski for Max Calories

*Note Calories achieved on the Ski Erg each set

OR

"PUMP"
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 4-8 Supinated Strict Pull-ups @ 20X0
Minute 2 — 8-10 Dumbbell Bench Press @ 20X0
Minute 3 — 12-16 Alternating Goblet Reverse Lunges @ 20X0

*Make your Dumbbell Bench Press weight close to failure by your final sets.

C. (Optional) Core Finisher
Four sets of:
20 Seconds of Hollow Hold
Rest 10 seconds
20 Seconds of Arch Hold
Rest 10 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE