“FITNESS” & “PERFORMANCE” & “PUMP”
A. Movement Prep
Two or three sets of:
Medball Kang Squats x 6-8 reps
Lateral Banded Steps x 12-15/side
Passive Hang x 20-30 seconds
B. Five sets of:
Deadlift
*Set 1 — 10 reps @ RPE 7
*Set 2 — 8 reps @ RPE 7
*Set 3 — 6 reps @ RPE 7-8
*Sets 4-5 — 4 reps @ RPE 8-9
Rest 2-3 minutes between sets
*Perform 1-2 warm-up sets
*Try to improve slightly from last week's sets
C. Every minute, on the minute, for 12 minutes (3 sets of each) for Max Reps/Calories:
Minute 1 – 60 Seconds of Echo Bike (for Calories)
Minute 2 – 120-ft Sandbag Carry
Minute 3 – 60 Seconds of Burpee Box Jump-Overs (24/20")
Minute 4 – Rest
OR
Three sets of:
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X1
Seated Alternating Arnold Press x 16-20 reps @ 20X1
Weighted Hollow Rocks x 30-40 seconds
*Reps have increased on the Hip Thrust from last week; try to use the same weight or more on these.
“ENDURANCE (AKA SWEAT SESH)”
1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds
