Thursday 5.15.2025

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front Rack (or Goblet) Rear Foot Elevated Split Squat x 6-8 reps each leg @ 20X0
Rest 45 seconds
Supinated Grip Strict Pull-ups x 8-12 reps @ 20X0
Rest 90 seconds

*Split Squat: Perform 1 warm-up set to find a good starting weight. Each set should feel between RPE 7 and RPE 8. We will be building off of this in the coming weeks.
*Pull-up: Use assistance if needed to achieve the prescribed rep range and tempo.

B. Three sets of:
Alternating Bicep Curls x 8-10 reps each arm @ 20X0
Rest 30 seconds
Weight Plate Turkish Sit-Ups x 10-15 reps @ 20X0
Rest 60 seconds

*Aim for each set to be just shy of failure

C. Against a 6-minute clock, complete:
3.6.9.12.15...
Dumbbell Front Squats
Dumbbell Plank Rows (R+L =1)

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg