Friday 4.18.2025

*Reminder: Our In-House Partner Competition is next Saturday, April 26th! Sign up via the sheet here!

“FITNESS” & “PERFORMANCE”

A. Two or three sets (8-10 minutes), for quality, of:
4-6/side Kickstand Pistols (regress by holding an upright for support; progress by loading with a plate)
8-10 Cross Bench Dumbbell Pull-Overs @ 20X0
4 Broad Jumps for Max Distance

B. Four sets of:
Back Squat x 4 reps @ 30X1
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

*Perform 1-3 warm-up sets to find an appropriate starting weight. The reps have decreased from last week; look to increase the loading.

B. Against a 3-minute clock, complete:
300 Meter Bike Erg
20 Wall Balls
10 Strict Pull-ups or Bar Muscle-Ups
Max Burpees in Time Remaining

Rest 60 seconds, and complete three sets for max reps.

“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)