Monday 7.7.2025

“FITNESS”

A. Three sets of:
Goblet Squat x 6-8 reps @ 31X1 tempo
Rest 30 seconds
Single Leg Glute Bridge x 10-15 reps each leg @ 21X1
Rest 30 seconds
Plank Hold x 30-45 seconds
Rest 60 seconds

B. Two or Three sets of:
Single Arm Kettlebell Chainsaw Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 20X0
Rest 60 seconds

C. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Renegade Rows
(push-up, row left, push-up, row right = 1 rep)
12 Alternating Reverse Lunges with DBs

If you do not have a partner, rest for the same amount of time it takes you to complete each round.

“PERFORMANCE”

A. Four sets of:
Front Squat x 6 reps @ 20X1
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

Perform 1-2 warm-up sets to find an appropriate starting weight. Increase loading each set to hit the prescribed efforts.

B. Two or Three sets of:
Single Arm Kettlebell Chainsaw Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 20X0
Rest 60 seconds

C. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
4/3 Strict Pull-ups
6 Push-ups
8 Front-Racked Reverse Lunges (135/93 lb)

If you do not have a partner, rest for the same amount of time it takes you to complete each round. As an advanced option, complete 1 Rope Climb in place of the Strict Pull-ups.

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds