Friday 9.5.2025

“FITNESS” & “PERFORMANCE”

A. Two or three sets (8-10 minutes), for quality, of:
6/side Single Leg Kettlebell Suitcase Deadlifts each leg @ 30X0
12-15 Tall Kneeling Band Pull Aparts
20-30 Second Goblet Squat Hold

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

B. Every 3 minutes, for 12 minutes (4 sets):
Back Squat
Set 1 — 8 reps | RPE 7
Set 2 — 6 reps | RPE 8
Set 3 — 4 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 8+ 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 8.27.2025, allowing for an increase in weight.

C. Three sets for max reps/calories of:
60 Seconds of Wall Balls
60 Seconds of Toes to Bar
60 Seconds of Row, Ski, or Bike (for Calories)
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets