“FITNESS” & “PERFORMANCE” & “PUMP”
A. Four or Five sets of:
Strict Overhead Press x 4-5 reps
Rest 2 minutes
Goal is to establish today's 5-RM Strict Press by your final set.
Followed by...
One set of:
Strict Overhead Press x Max Reps @ 85% of today’s 5-RM
*Compare to 4.20.2026
B. Option 1: Conditioning
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 9-12 Toes to Bar or V-Ups + 6-9 Dumbbell Push Presses
Minute 2 — 90-ft Sandbag Carry + 3-5 Burpees
Minute 3 — 9-12 Calorie Echo Bike
Aim to finish each station in 45 seconds or less
B. Option 2: "PUMP" Strength
Three sets of:
Single Arm Dumbbell Bench Press x 6-8 reps each arm @ 30X1
Rest 15-20 seconds
Banded Overhead Tricep Extensions x 15-25 reps @1010
Rest 15-20 seconds
Reverse Snow Angels x 10-15 reps @2020
Rest 15-20 seconds
Hollow Rocks x 30-40 seconds
Rest 60 seconds
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski
*Adjust distances to ensure that you get at least 60 seconds of rest between sets.
