Wednesday 2.5.2025

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Romanian Deadlift @ 20X1

*Set 1 — 10 reps @ RPE 8
*Set 2 — 8 reps @ RPE 8
*Set 3 — 6 reps @ RPE 8
*Set 4 — 4 reps @ RPE 8

Increase loading each set to hit the prescribed intensity. If you were here on 1.13.2025, try to increase loading from what you used that day.
Between your sets, perform 12-15 Supinated Grip Band Pull Aparts, with a focus on enforcing good posture throughout.

B. Three sets of:
8-10 Dumbbell Z-Presses @ 20X0
Rest 15 seconds, then...
10-15 Narrow Grip Dumbbell Floor Press in Glute Bridge @ 20X0 (hold the DBs in a neutral grip and squeeze together as you press)
Rest 90 seconds

Perform 1-2 warm-up sets to find a solid working weight that is a 7-8/10 RPE for all of your sets.

C. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 8-10 Dumbbell Renegade Rows*
Station 2 — 60 Second Echo Bike for Max Calories

*Basic Renegade Row: Push-up + Row Left + Row Right = 1 rep
*More challenging variation: add in a Tall Plank Knee to Elbow on each side after your Rows

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg