Thursday 4.24.2025

“FITNESS” & “PERFORMANCE”

A. Three sets (10-12 minutes) of:
Single Arm Dumbbell or Kettlebell Bench Press x 6-8 reps each arm @ 30X1
Right into...
Supinated Grip Ring Rows x 8-10 reps @ 2110
Right into...
Supine Toes to Bar x 10-15 reps @ 2010
Rest 60-90 seconds

Perform 1 warm-up set to determine the starting weight. For the Dumbbell Bench Press, aim for RPE 7, 8, and 9 on sets 1, 2, and 3, respectively.

B. Two or three sets (8-10 minutes) of:
Alternating Dumbbell Bicep Curls x 8-10 reps each arm @ 20X0
Rest as needed
Dumbbell Skull Crushers x 10-15 reps @ 20X0
Rest as needed

Aim for all of your sets to be close to mechanical failure.

C. Four sets for max reps:
30 Seconds of Shuttle Runs (25-ft)
30 Seconds of Hand-Release Push-ups
60 Seconds of Bike, Ski, or Row (for Calories)
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
30 Double-Unders (or 60 Singles)
20/15 Calories of Echo Bike
30 Double-Unders
400 Meter Row