Wednesday 7.22.2026

“FITNESS” & “PERFORMANCE” & “PUMP”

A. Activation/ROM
Two or three sets (8-10 minutes), for quality, of:
6-8/side Knee Over Toe Split Squats @ 30X0
8-12 Crossbench Pull-Overs

Use this portion as your warm-up, and focus on range of motion and activation.

B. Strength
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
Set 1 — 9 reps | RPE 7
Set 2 — 7 reps | RPE 8
Set 3 — 5 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 9+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as the reps decrease, and RPE increases. The reps have decreased from 7.13.2025, allowing for an increase in weight.

C. Conditioning
Two sets for times:
600 Meter Run or Ski
30 Walking Lunges w/KBs in Farmer's Hold (24/16 kg)
400 Meter Row

Rest 3 minutes between sets, and aim for consistent, tough efforts on both sets.
The goal timeframe for each set is 5-7 minutes.
Compare to 8.27.2025

OR

"PUMP" Strength
Three sets of:
Dumbbell Reverse Lunges x 6-8 reps each side @ 20X0
Rest 30 seconds
Alternating Banded Lateral Steps x 10-15 reps each side
Rest 30 seconds
Banded Face Pulls x 15-20 reps
Rest 30 seconds
Side Plank Variation x 30 seconds each side (Elevated, Weighted, Star, Copenhagen, etc)
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute