Friday 4.17.2026

“FITNESS” & “PERFORMANCE”

A. Two or three sets (8-10 minutes), for quality, of:
4-6/side Low Switch Cossack Squats (Goblet or Assisted)
10-12 Cross Bench Dumbbell Pull-Overs @ 20X0
3-4 Tall Box Jumps

B. Four sets of:
Back Squat x 4 reps @ 30X1
Rest 2 minutes
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*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE
​
*Perform 1-3 warm-up sets to find an appropriate starting weight. The reps have decreased from last week; look to increase the loading.

C. Against a 12-minute clock, complete:
800 Meter Run or 50/40 Calorie Echo Bike or 60/50 Calorie Bike Erg
followed by...
As many rounds and reps as possible of:
12 Single Arm Kettlebell Front Rack Walking Lunges (switch arms each round)
4/3 Strict Pull-ups (or Bar Muscle-Ups)

“PUMP”

A. & B. Same as above

C. Three sets, not for time, of:
6-8 Goblet Split Squats or Bulgarian Split Squats each leg @ 20X0
8-10 Three Point Dumbbell Rows each arm @ 20X0
16-24 Crush Grip Dumbbell Deadbugs

Rest as needed between movements and sets.
Choose a loading that is a 7-8/10 RPE for your first set, and try to maintain or increase each set.

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)