Friday 5.30.2025

“FITNESS”

A. Three sets of:
Front Rack or Goblet Rear Foot Elevated Split Squat x 6-8 reps each leg @ 20X0
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds

B. Three or Four sets of:
8-12 Goblet Cyclist Squats @ 20X0
Rest 15 seconds
8-12 Dumbbell Reverse Flies @ 20X0
Rest 15 seconds
8-12 Zottman Curls @ 20X0
Rest 15 seconds
15 Second Row or Bike Sprint @ very high effort
Rest 60-90 seconds

“PERFORMANCE”

A. Every 3:00, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 75% (of 3-RM)
*Set 2 – 4 reps @ 85%
*Set 3 – 3 reps @ 90%
*Set 4 – 2 reps @ 95%
*Set 5 – Max Reps @ 80% (allow only one full breath cycle at the top of each rep)

Once again, base these percentages off or your 3-rep max Back Squat from 4.28.2025 (or whatever basis you used last week).

B. Against a 3-minute clock, complete:
20 Wall Balls
200 Meter Run
Max Reps of Burpee Pull-ups (or Burpee Bar Muscle-Ups) in Time Remaining

Rest 60 seconds, and complete three sets for max reps.

“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.