Tuesday 4.15.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Goblet or Front Rack Bulgarian Split Squat x 6 reps each leg @ 30X0 tempo
Rest 45 seconds between legs
Strict Weighted or Bodyweight Pull-ups x 3-5 reps @ 21X0 (use assistance if needed)
Rest 90 seconds

*Perform 1 warm-up set to determine a good starting weight on the Split Squat. Aim to make all of your sets a 7-8/10 RPE, increasing loading as necessary to achieve this level of effort.

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 30 Seconds of Ski Erg or Row (for Calories)
Minute 2 — 30 Seconds of Double-Unders (or Mountain Climbers)
Minute 3 — 30 Seconds of Bike Erg (for Calories)
Minute 4 — 30 Seconds of V-Ups

C. (Optional) Two sets of:
Dumbbell External Rotations x 10-12 reps each arm @ 3010
Rest as needed
Dumbbell Powell Raise x 10-12 reps each arm @ 3010
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)