Friday 2.20.2026

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 20X0
Rest 30 seconds
Single Arm Dumbbell or Kettlebell Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Banded Face Pulls x 10-15 reps @ 20X0
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60 seconds

B. See Options Below

“PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 3 reps @ RPE 7/10
*Set 2 – 2 reps @ RPE 7/10
*Set 3 – 1 rep @ RPE 7/10
*Set 4 – 1 rep @ RPE 8/10
*Set 5 – 1 rep @ RPE 9/10
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then...
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Take 10 additional minutes (3-5 sets) to establish today's 1-RM Back Squat
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If you are newer to the Back Squat, but want to establish a benchmark for yourself, build to a heavy set of 5 reps over this same period of time.

B. Option 1: Carry & Sprint
Every 2 minutes, for 10-12 minutes (5-6 sets):
90-ft Heavy Farmers Carry
12/9 Calorie Bike Erg or Ski Erg

Note times to complete each set. Your goal is hard — but consistent — efforts.
You pick the machine today.
If you are slowing down significantly by your 5th set, cut it there.

Option 2: "PUMP"/Muscular Endurance
Complete as many rounds as possible in 12 minutes, with a focus on movement quality and muscular activation, of:
6 Supinated Grip Strict Pull-ups (use assistance as needed)
15 Banded Dumbbell Glute Bridges
12 Crush Grip Dumbbell Curls
45 Second Wall Sit or Goblet Wall Sit

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)