Thursday 6.4.2026

*Schedule Update: Starting THIS upcoming Saturday, June 6, the regular Saturday group class will be starting at 9:15am, following our 8:30am Burn class. This will be the schedule from here on out!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Back Rack Reverse Lunge*
Rest 30 seconds between legs, then…
Single Arm Dumbbell Row x 6-8 reps each arm @ 21X0
Rest 60 seconds

*Reverse Lunge Loading:
Warm-up Set — 10 reps each leg @ 20X0 | RPE 3-5
Set 1 — 8 reps each leg @ 20X0 | RPE 7
Set 2 — 6 reps each leg @ 20X0 | RPE 8
Set 3 — 4 reps each leg @ 20X0 | RPE 9

Increase loading each set to hit the prescribed effort. The reps have decreased from 5.26.2026; try to increase the loading from that day. Aim to make your Dumbbell Rows close to failure each set (increasing from last week if able)

B. Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 — 6-8 Calorie Ski Sprint
Minute 2 — 8-12 Dumbbell Front Squats @ 20X0
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Rest 2 minutes, and at the 10:00...
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Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 — 6-8 Calorie Bike Erg Sprint
Minute 2 — 12-16 Quadruped Kettlebell Drag Throughs (6-8/side)
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*The goal on the Sprints is 10-25 seconds of all out effort!

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets