Monday 6.23.2025

“FITNESS”

A. Three or four sets of:
Seated Single Arm Dumbbell Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Dumbbell Lateral Raises x 10-15 reps @ 20X0
Rest 30 seconds
Weighted Hollow Hold or Flutter Kicks x 30-40 seconds
Rest 30-60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Take 15 minutes to build to today’s 1-RM Push Press

B. Two or three quality sets of:
Single Arm Floor Press in Single Leg Glute Bridge x 8-10 reps each arm @ 20X1
Rest 30 seconds
Powell Raise x 10-12 reps each arm @ 2010
Rest 60 seconds

C. In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Bike Erg
120-ft Farmers Carry

*As soon as the Bike is available, the next teammate jumps on and starts their 12/9 Calories. Push the pace on the bike, and try to give your teammates as little rest as possible ◡̈ .

“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.