Friday 4.24.2026

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Every 2:30, for 10 minutes (4 sets):
Bench Press
*Set 1 — 4 reps @ RPE 7/10
*Set 2 — 4 reps @ RPE 8/10
*Set 3 — 4 reps @ RPE 9/10
*Set 4 — Max Reps using 75-80% of Set 3 weight

Build in load to a heavy set of 4 for your third set, then complete a back-off set for max reps. The reps have decreased from last week to allow for an increase in loading.

B. Partner Conditioning
In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
24 Double-Unders (or 240 Meter Bike Erg)
80-ft Sandbag Carry
4/3 Strict Pull-ups (or 6 Ring Rows)

OR

"PUMP" EMOM:
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — Staggered Stance DB Romanian Deadlift x 6 reps each leg @ 20X0
Minute 2 — Strict Bar Dips x 8-10 reps or Bench Dips x 10-15 reps @ 10X1
Minute 3 — Side Plank Rotations x 8-10 reps each side

C. (Optional) Two or three sets of:
Dumbbell Hammer Curls x 10-12 reps @ 20X0
Rest as needed
Dumbbell Skull Crushers x 10-12 reps @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustainable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)