Monday 6.8.2026

*Program Notes: The tempo on the Front Squats has changed from prior weeks here; you should be able to increase the loading from what you’ve been using. Try to build to your heaviest set of 5 by your third set, then drop back down for your max rep set, going to near failure by the end.

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Strength
Four working sets of:
Front Squat (see reps below)
Rest 2 minutes

Warm-up Set 1 — 10 reps @ 20X1 | RPE 3
Warm-up Set 2 — 5 reps @ 20X1 | RPE 5

then...

Set 1 — 5 reps @ 20X1 | RPE 7
Set 2 — 5 reps @ 20X1 | RPE 8
Set 3 — 5 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform max reps @ 20X1 Tempo

B. Partner Conditioning
In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
12/9 Calorie Echo Bike
12 Walking Lunges w/KBs in Farmers Hold
12 Toes to Bar or V-Ups

OR

B. "PUMP" Strength + Accessory
Three sets, not for time, of:
6-8/side Dumbbell Curtsy Squats @ 20X0
8-10 Supinated Grip Barbell Rows @ 21X0

followed by...

Two or three sets of:
8-10/side Powell Raises @ 20X0
30-40 Second Plank or Weighted Plank Hold

Cooldown
Couch Stretch x 40-60 seconds/side
Banded Lat Stretch x 40-60 seconds/side

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.