Wednesday 12.17.2025

“FITNESS” & “PERFORMANCE”

A. Strength
Three or four working sets of:
Back Squat x 4 reps @ 21X1 tempo
Rest 2 minutes

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

Perform 1-2 warm-up sets, and increase loading on your working sets as needed to hit the prescribed effort. Be sure to pause for 1 full second at the bottom of each rep. The reps have decreased from last week (12.8.2025) to allow for an increase in loading.

If Back Squats are no good for you, perform Front Squats, Goblet Squats, or Box Squats.

B. Strength Balance
Two or three working sets of:
Supinated Grip Bent Over Barbell or Kettlebell Row x 10-12 reps @ 20X0
Rest 30 seconds
Banded Face Pull x 12-15 reps @ 20X0
Rest 60-90 seconds
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Make your first working set of rows a 7-8/10 RPE, and add load if able over the three sets.

C. Conditioning
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (or Step-Ups)
10 Toes to Bar or Hanging Knee Tucks

Rest 60 seconds, then...

Complete as many rounds and reps as possible in 5 minutes of:
10 Dual Dumbbell Front Rack Reverse Lunges
10/8 Calorie Row

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.