Friday 9.4.2026

*Reminder: Labor Day 5k is Monday! We will meet at the corner of Blackstone and Irving at 9:30a for a quick warm- up, then its go time! Friends and family and dogs are welcome!

“FITNESS” & “PERFORMANCE” & “PUMP”

A. Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 4 reps @ 20X0
followed by...
4 Broad Jumps or Squat Vertical Jumps

*Reps have INCREASED on the Deadlift from last week. Perform 2-3 warm-up sets, then try to work at similar weights to your best sets from that session (or simply aim to make your working sets an 8/10 RPE).

B. Three sets of:
Half Kneeling Kettlebell or Dumbbell Chop (Low to High) x 8-10 reps each side @ 20X0
Rest 30 seconds
Supinated Grip Band Pull Aparts x 12-15 reps @ 20X0
Rest 60 seconds
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Perform all of your sets at a 7-8/10 RPE, and focus on good movement and core control.

C. Conditioning
Every 2 minutes, for 10 minutes (5 sets):
80-ft Farmer's Carry (heavy)
8/6 Calorie Echo Bike
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Note times to complete each set. Goal is very high effort for all.

OR

"PUMP"
Three sets of:
10-12 Dumbbell Zottman Curls @ 20X0
Rest as needed
30-40 Second Goblet Wall Sit
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets