Monday 10.27.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Rack Reverse Lunge @ 20X0*
Rest 20-30 seconds between legs, then...
Pronated Grip Strict Pull-ups x 4-8 reps @ 20X0
Rest 60-90 seconds

*Reverse Lunge Loading:
Set 1 — 10 reps each leg @ 20X0 | RPE 7
Set 2 — 8 reps each leg @ 20X0 | RPE 8
Set 3 — 6 reps each leg @ 20X0 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X0 (aim for 10+ reps)

Perform 1 warm-up set to find a good starting weight. Try to increase loading from 10.17.2025

B. Every 4 minutes, for 16 minutes (4 sets):
2-4 Wall Walks or Inchworm Push-ups
12 Goblet Cyclist Squats
32 Double-Unders
16/12 Calorie Row

*Goal is to have at least 45 seconds of rest between intervals. Adjust reps/calories accordingly.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.