Friday 7.31.2026

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Back Squat
Set 1 — 8 reps | RPE 7
Set 2 — 6 reps | RPE 8
Set 3 — 4 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 8+ reps)
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Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as the reps decrease, and RPE increases. The reps have decreased from 7.22.2026, allowing for an increase in weight.

B. Conditioning
Complete as many rounds and reps as possible in 5 minutes of:
10 Single Arm Front Rack Walking Lunges (switch arms each round)
10 Plank Kettlebell Drag Throughs (5 each arm)

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10 Russian Kettlebell Swings (advanced: Single Arm KB Swings)
10/8 Calorie Echo Bike

OR

"PUMP" Single Leg + Core
Three sets of:
6-8 Front Racked Forward Lunges each leg @ 20X0 (Barbell or Dumbbells)*
Rest 30 seconds
8-10/side Dumbbell Chainsaw Rows @ 20X0
Rest 30 seconds
30-40 seconds of Crush Grip Flutter Kicks
Rest 60 seconds

*Try to increase loading from 7.13.2026

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets