Friday 6.19.2026

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
1 Hang Squat Clean (from the knee)
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Start out light, and gradually build over the 8 sets to something heavy for today.

OR

Three or four sets of:
Staggered Stance Romanian Deadlift (Barbell or KBs) x 6-8 reps each leg @ 30X0
Rest 30 seconds
Banded Face Pulls x 15 reps
Rest 60 seconds
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*Choose a loading that makes your final sets an 8/10 RPE

B. "Juneteenth 2.0"
In teams of two, complete the following:
Six rounds each partner (alternating whole rounds) of:
6 Devil's Presses (50/35 lb)
19 Air Squats
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immediately followed by...
1865 Meters of Rowing (as a relay)

“PUMP”

A. Same as above

B. "PUMP" Strength/Hypertrophy Work
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrusts x 12-15 reps @ 20X1
Station 2 – Alternating Dumbbell Reverse Lunges x 16-20 reps @ 20X0
Station 3 – Banded Overhead Tricep Extensions x 20-25 reps @ 1010
Station 4 – Banded Pallof Hold x 25-35 seconds each side

“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.