Friday 9.25.2026

“FITNESS” & “PERFORMANCE”

A. Two or three sets (8-10 minutes), for quality, of:
4-6/side Low Switch Cossack Squats (Goblet or Assisted)
8-10 Cross Bench PVC Pull-Overs @ 20X0
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Use this portion to focus on range of motion and activation

B. Five working sets of:
Tempo Front Squat x 3 reps @ 32X1
Rest 2 minutes
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Sets 1-2 — RPE 7
Sets 3-4 — RPE 8
Set 5 — RPE 9
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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.

C. Three sets for max reps/calories:
60 Seconds of Strict Pull-ups (Advanced: Bar Muscle-Ups)
60 Seconds of Burpee Box Jump-Overs
60 Seconds of Rowing (for Calories)
Rest 60 seconds

“PUMP”

A. & B. See above

C. Three sets for quality of:
Single Leg DB/KB Hip Thrust x 6-8 reps each leg @ 20X1
Three Point Single Arm DB/KB Row x 8-10 reps each arm @ 21X0
Plank Body Saws on Sliders x 10-15 reps

Rest as needed between exercises. Make each set close to technical failure.

“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.