Friday 6.20.2025

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3010 (RPE 8-9/10)
Rest 30 seconds
Tempo Push-ups x 8-12 reps @ 1111
Rest 30 seconds
Alternating Goblet Reverse Lunges x 12-16 reps @ 2010
Rest 30 seconds
Banded Pallof Hold x 20-30 seconds each side
Rest 60 seconds

Perform 1-2 warm-up sets on the Romanian Deadlift to find an appropriate starting weight. Build in load if needed to hit the recommended effort. If you were here on 6.2.2025, try to increase from what you used that day.

B. Three sets for max reps/calories of:
60 Seconds of Burpee Box Jump-Overs
60 Seconds of Toes to Bar or V-Ups
60 Seconds of Echo Bike (for Calories)
Rest 60 seconds

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(Rest 7-10 seconds b/t singles)

Build in load over the course of the 8 sets to today's heavy double.

B. Three sets for max reps/calories of:
60 Seconds of Burpee Box Jump-Overs
60 Seconds of Toes to Bar
60 Seconds of Echo Bike (for Calories)
Rest 60 seconds

“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.