Friday 7.3.2026

*Holiday Schedule:
Friday (7/3): 7am, 9am, and Noon Classes ONLY
Saturday (7/4): 9:15 only — let's pack it out!
Sunday (7/5): Normal

“FITNESS” & “PERFORMANCE” & “PUMP”

A. Take 15 minutes to build to today's 3-RM Deadlift
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*Suggested Loading:
Set 1 — 10 reps @ 3/10 RPE
Set 2 — 5 reps @ 5/10 RPE
Set 3 — 3 reps @ 7/10 RPE
Set 4 — 3 reps @ 8/10 RPE
Set 5 — 3 reps @ 9/10 RPE
Set 6 — 3 reps @ 10/10 RPE
Rest 2-3 minutes between working sets (and warm up your shoulders for Part B)

*Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

OR

Four sets of:
Romanian Deadlift x 4-6 reps @ 3011
Rest 30 seconds
Half Turkish Get Ups x 2-3 reps/side
Rest 30 seconds
Band Pull Aparts x 12-15 reps
Rest 60 seconds

Build in load to make your final two sets on the RDL very challenging (with good technique).

B. Three or Four sets of:
4-6 Close Grip Bench Press @ 20X0
right into...
100-ft Dual Kettlebell Front Rack Carry (heavy here)
Rest 60-90 seconds

*Choose a loading on the Bench Press that will challenge you by your later sets

C. Four sets of:
30 Seconds of Hollow Rocks
30 Seconds of Superman Punches @ 1010
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds