Friday 7.10.2026

“FITNESS” & “PERFORMANCE” & “PUMP”

A. Three or four sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1*
Rest 30 seconds after each leg
Single Arm Trap-3 Raise x 8-10 reps each side @3011
Rest 60 seconds
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*Your goal is to establish a 6-RM Bulgarian Split Squat by your final set. Hold Dumbbells in both hands for these, or use a PVC pipe for balance if needed.

B. Conditioning
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 4 Squat Cleans (make these heavy singles) or 8-12 Dumbbell Front Squats
Minute 2 – 4-6 Bar Muscle-Ups, 6-8 Strict Pull-ups, or 8-16 Chest-to-Bar Pull-ups
(choose an appropriate volume for you to complete across the entire workout)
Minute 3 – 60 Second Echo Bike (for calories)
Minute 4 – Rest

OR

"PUMP"
Three or four sets, not for time, of:
8-10 Goblet Cyclist Squats @ 40X0
10-12 Dual Dumbbell Upright Rows @ 30X0
15-25 Overhead Banded Tricep Extensions
30-40 Seconds of Weighted Flutter Kicks

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds