Friday 1.3.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Sumo Deadlift @ 21X1 tempo
*Set 1 – 6 reps @RPE 6/10
*Set 2 – 6 reps @RPE 7/10
*Set 3 – 6 reps @RPE 7-8/10
*Set 4 – 6 reps @RPE 7-8/10
Rest 2 minutes between sets

For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.

B. Two or Three sets of:
10-12 Dumbbell Z-Press @ 20X0
Rest 30 seconds
10-12 Bent Over Reverse Flies @ 20X0
Rest 60 seconds

Perform 1 warm-up set to find a solid working weight that is a 7/10 RPE for all of your sets.

C. Against a 7-minute clock, complete:
3.5.7.9.11....
Hand Release Push-ups
*50ft Dual Kettlebell Front Rack Carry after each set

“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