Friday 10.31.2025

“FITNESS”

A. Five working sets of:
Tempo Front Squat x 3 reps @ 32X1
Rest 2 minutes

Sets 1-2 — RPE 7
Sets 3-4 — RPE 8
Set 5 — RPE 9

The reps have decreased from last week to allow for an increase in loading. You can choose to increase loading each set, or keep the weight the same, and allow the RPE to increase due to accumulated fatigue.

B. Three sets for max reps/calories of:
60 Seconds of Strict Pull-ups or Bar Muscle-Ups
60 Seconds of Strict Handstand Push-ups or Dumbbell Z-Presses
60 Seconds of Echo Bike (for Calories)
Rest 60 seconds

“PERFORMANCE”

A. Three sets of:
4-6 Tempo Dual Kettlebell Front Squats @ 32X1
Rest 15 seconds, then...
30 seconds for Max Reps Dual Kettlebell Front Squats (NO TEMPO)
Rest 30 seconds, then...
16-20 Alternating Kettlebell Gorilla Rows
Rest 30 seconds, then...
40-60 Second Plank Hold
Rest 90-120 seconds

B. Three sets for max reps/calories of:
60 Seconds of Strict Pull-ups or Renegade Rows (Push-up + Row Left + Row Right)
60 Seconds of Strict Handstand Push-ups or Dumbbell Z-Presses
60 Seconds of Echo Bike (for Calories)
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.