Tuesday 8.12.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
1 and 1/4 Barbell or Dumbbell Bench Press x 5-6 reps @ 20X1
Rest 60 seconds
Single Leg Romanian Deadlift x 6 reps each leg @ 30X0
Rest 60-90 seconds

Perform 1-2 warm-up sets to find a good starting weight. Aim to perform all of your working sets at a 7-8/10 RPE. Expect these to get tougher as the sets progress due to accumulated. The reps have decreased from last week on the Bench Press to allow for an increase in load.
On the Single Leg Romanian Deadlift, see if you can work without a hand-assist, challenging your balance and coordination.

B. Every 3 minutes, for 9 minutes (3 sets):
200-ft Filly Carry (switch halfway)
right into...
15-20 Band Pull Aparts

C. Every 2 minutes, for 10 minutes (5 sets):
10/8 Calorie Echo Bike Sprint @ increasing effort each set

*Perform your first set at about 75-80% of your max perceived effort, and try to go slightly faster each set. Your final set (and only your final set) should be 100%!
**Optional: After each set on the Bike, complete a 30 second Plank Hold or FLR on Rings

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute