Tuesday 5.13.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press
Set 1 — 10 reps @ 20X1 | RPE 7
Set 2 — 8 reps @ 20X1 | RPE 8
Set 3 — 6 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @20X1 (aim for 10+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Bench Press.
Use your rest periods to perform 10-15 Band Pull Aparts, then work on any lower body mobilizations you may need to prioritize.

B. Two or three working sets @ RPE 7-8 of:
Half Kneeling Single Arm Kettlebell Press x 7-10 reps each arm @ 20X0
Rest 30 seconds
Side Plank Clamshell Hip Thrust x 10-12 reps each side
Rest 60 seconds

C. Team Ski Relay
In teams of three, switch every 30 seconds to Ski for as many meters as possible in 12 minutes.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg