Friday 8.8.2025

“FITNESS”

A. Four sets of:
Barbell Hip Thrust x 8-10 reps @ 20X1
Rest 30 seconds
Alternating Dumbbell Plank Rows x 12-16 reps (6-8 each arm)
Rest 30 seconds
Single Arm Bottom's Up Kettlebell Carry x 60 feet each arm
Rest 60 seconds

Perform 1 warm-up set on the Barbell Hip Thrust, then aim to make all of your working sets a 7-8/10 effort.

B. Same as "Performance"

“PERFORMANCE”

A. Six sets of:
Deadlift
*Set 1 – 6 reps @ RPE 7
*Set 2 – 4 reps @ RPE 7
*Set 3 – 3 reps @ RPE 7-8
*Sets 4-6 – 2 reps @ RPE 8-9
Rest 2-3 minutes

We are building to some heavy reps here on the Deadlift. Please only lift what you can handle without significant breakdown of your form.
Use your rest periods to warm-up your upper body for Part B.

B. Against a 2-minute clock, complete:
16 Single Arm Dumbbell Push Presses*
12 Anchored Sit-Ups
Max Reps of Strict Pull-ups, Chest-to-Bar Pull-ups, or Bar Muscle-Ups in time remaining

Rest 60 seconds, and complete four sets for max reps

*For the Single Arm Dumbbell Push Press, hold two dumbbells in the front racked position. Perform 8 reps with one arm while holding the other DB in the front racked position, then perform 8 with the other arm.

*Choose a Pull-up variation that is appropriate for your level, and allows you to accumulate at least 6-8 solid reps each set.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE