Tuesday 6.24.2025

*Program Note: Today (like yesterday) is supposed to be VERY HOT. We will be keeping the conditioning a little more “pump-” focused, and the efforts shorter.

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Front Rack Reverse Lunge (Barbell, Kettlebells, or Dumbbells) x 6-8 reps each leg @ 20X0
Rest 60 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest 60 seconds
L-Sit or Tuck Sit Hold x 20-40 seconds
Rest 60 seconds

Perform one warm-up set to find an appropriate starting weight. For your three working sets, aim for an RPE of 7, 8, and 9, respectively.

B. Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 — 6-8 Calorie Ski Sprint
Minute 2 — 8-12 Dumbbell Goblet Cyclist Squats @ 20X0

Rest 2 minutes, and at the 10:00...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 — 6-8 Calorie Row Sprint
Minute 2 — 12-16 Quadruped Kettlebell Drag Throughs (6-8/side)

*The goal on the Sprints is 10-25 seconds of all out effort!

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.