Monday 9.21.2026

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Rack Reverse Lunge @ 20X0*
Rest 20-30 seconds between legs, then...
Pronated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 60-90 seconds
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*Reverse Lunge Loading:
Set 1 — 9 reps each leg @ 20X0 | RPE 7
Set 2 — 7 reps each leg @ 20X0 | RPE 8
Set 3 — 5 reps each leg @ 20X0 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X0 (aim for 9+ reps)
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Perform 1 warm-up set to find a good starting weight. Try to increase loading from 9.11.2026

B. Every 5 minutes, for 15 minutes (3 sets) for times:
30/25 Calorie Row
15 Barbell Thrusters or Dumbbell Thrusters
10 Bar-Facing Burpees

*Goal is high effort on each set — choose a Thruster weight that allows for Unbroken (but challenging) sets.

“PUMP”

A. Same as above

B. Three sets of:
Goblet Cyclist Squats x 6-8 reps @ 30X0
(try to increase loading from 9.11.2026)
Kettlebell Chainsaw Rows x 8-10/side @ 30X0

followed by...

Two or three sets of:
Straddle Plate Front Raises x 10-15 reps @ 20X0
Weight Plate Turkish Sit-Ups x 10-15 reps @ 20X0

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.