Friday 5.16.2025

“FITNESS”

A. Two sets, for quality, of:
3-4 Turkish Get Ups (or Half Turkish Get Ups) each am
8-10 Quadruped Kettlebell Pull Throughs each arm
10-15 Band Pass Throughs

B. Three sets of:
Incline Dumbbell Bench Press x 8-10 reps @ 30X1
(if you don't have a bench, place a medicine ball between your shoulder blades to create the proper angle)
Rest 30 seconds
Dumbbell or Plate Reverse Flies x 10-15 reps @ 20X0
Rest 30 seconds
Hollow Hold or Rock x 30-40 seconds
Rest 60-90 seconds

Perform 1 warm-up set on the Incline Bench Press to determine a good starting weight. Your effort should be a 7-8/10 RPE for all sets.

C. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 12 Russian Kettlebell Swings + 4-6 Burpees
Minute 2 — 9 Dumbbell Z-Presses + 12-15 Air Squats
Minute 3 — 30 Second Echo Bike @ high effort

*Track your calories each round for the Echo Bike portion

“PERFORMANCE”

A. Two sets, for quality, of:
3-4 Turkish Get Ups each am
8-10 Quadruped Kettlebell Pull Throughs each arm
10-15 Band Pass Throughs

B. Four working sets of:
Push Press x 5 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

C. Every minute, on the minute, for 15 minutes:
Minute 1 — 6 Deadlifts @ 70-75% + 6 Bar-Facing Burpees
Minute 2 — 6-9 Strict Handstand Push-ups + 12-15 Air Squats
Minute 3 — 30 Second Echo Bike @ high effort

*Track your calories each round for the Echo Bike portion

“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