Friday 4.10.2026

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Two or three sets, for quality, of:
Alternating Turkish Get Ups x 4 reps (2/arm)
Plank Kettlebell Pull Throughs x 12-16 reps
Band Pull Aparts x 15-20 reps

B. Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press x 2 reps

*Look to increase loading from 4.1.2026 on all sets, building to today's 2-RM

Followed by…

One set of:
Strict Overhead Press x Max Reps @ 80% of your heaviest set from above

C. Against a 10-minute clock, complete:
2.4.6.8.10.12...
Front Rack Reverse Lunges (135/93 lb) or Goblet Reverse Lunge (R+L =2)
Toes to Bar or V-Up
*20 Double-Unders (or 5/4 Calorie Machine) after each set

OR

Three sets, not for time, of:
Front Rack or Goblet Reverse Lunges x 6-8 reps each leg @ 20X0
right into...
Dumbbell Lateral Raises x 8-12 reps @ 20X0
right into...
Weight Plate Turkish Sit-Ups x 10-15 reps @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets