Friday 8.28.2026

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Back Squat x 2 reps
​
Sets 1-2 — RPE 7
Sets 3-4 — RPE 8
Sets 5-6 — RPE 9-10

Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as needed to hit the prescribed effort.

OR

Three working sets of:
Goblet Squat or Kettlebell Front Squat* x 8-10 reps @ 31X1
Rest 30 seconds
Tempo Push-ups x 10-15 reps @ 20X1
Rest 30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 60 seconds

*Try to use the same weights as your heaviest sets from last week on the Squats, but for 2 additional reps each set. Your final sets should be an 8-9 RPE (with 10 being failure).

B. Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Row
20 Alternating Dumbbell Snatches (“RX:” 50/35 lb; Advanced: 70/50 lb)
10 Burpees

“PUMP”

A. See options above

B. Three sets of:
Dumbbell Walking Lunge x 6-8 reps each leg @ 20X0
Rest 30 seconds
Single Arm Kettlebell Row x 8-10 reps each arm @ 21X1
Rest 30 seconds
Side Plank Reverse Flies x 10-15 reps each side
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets