Thursday 5.14.2026

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Back Rack Reverse Lunge*
Rest 30 seconds
Supinated Grip Strict Pull-ups x 4-8 reps @ 21X0
Rest 60 seconds

*Reverse Lunge Loading:
Warm-up Set — 10 reps each leg @ 20X0 | RPE 3-5
Set 1 — 10 reps each leg @ 20X0 | RPE 7
Set 2 — 8 reps each leg @ 20X0 | RPE 8
Set 3 — 6 reps each leg @ 20X0 | RPE 9

B. Against a 5-minute clock:
2.4.6.8.10...
Goblet Cyclist Squats
*5/4 Calorie Ski after each set

Rest 90 seconds, then...

Against a 5-minute clock:
2.4.6.8.10...
Push-ups or Ring Push-ups (Advanced: Strict HSPUs)
*5/4 Calorie Bike after each set

Rest 90 seconds, then...

Against a 5-minute clock:
2.4.6.8.10...
Piked Leg Lift-Overs (R+L = 1)
*5/4 Calorie Row after each sets

Cooldown
Front Foot Elevated Hip Flexor Stretch x 40-60 sec/side
Butterfly Stretch x 40-60 sec

“ENDURANCE (AKA SWEAT SESH)”

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

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