Tuesday 6.23.2026

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Front Rack Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds between legs, then...
Pronated Grip Strict Pull-ups x 6-8 reps @ 20X0
Rest 60 seconds

Use a Barbell, Dumbbells, or Kettlebells for your Split Squats, and aim to build from an RPE 7 to an RPE 9 over your four sets. On the Pull-ups, add weight or assistance as needed to make this rep range a good challenge.

B. Against a 2-minute clock, complete:
500/400 Meter Bike Erg or 15/12 Calorie Echo Bike
Max Reps of Double-Unders (or Mountain Climbers)
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Rest 60 seconds, then...
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Against a 2-minute clock, complete:
200 Meter Ski or Run
Max Reps of Wall Balls
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Rest 60 seconds, then...
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Repeat for a total of three sets of each (18 total minutes — 12 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!