Tuesday 6.30.2026

“FITNESS” & “PERFORMANCE”

A. Five or Six sets of:
Split Jerk with 2-second Pause in Dip & 2-second Pause in Catch

*Sets 1-2 = 2 reps @ Easy
*Sets 3-4 = 2 reps @ Moderate
*Sets 5-6 = 2 reps @ Challenging

Build in load only as proper technique allows.

OR

Three or Four sets of:
Single Arm Seated Dumbbell Press 6-8 reps each arm @ 20X0
Rest 30 seconds
Dumbbell or Plate Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Weighted Flutter Kicks x 30-40 seconds
Rest 60-90 seconds
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Perform 1 warm-up set on the Seated Press to determine a good starting weight. Your effort should go from a 7/10 to 9/10 across your working sets.

B. Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
20/15 Calorie Echo Bike
15 Dumbbell Push Presses (50/35 lb)
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Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets. Compare to 5.8.2025

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds