Monday 8.25.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Sumo Deadlift x 8 reps @ 21X1
Set 1 — 8 reps | RPE 6
Set 2 — 8 reps | RPE 7
Set 3 — 8 reps | RPE 8
Set 4 — 8 reps | RPE 8-9

Perform 1-2 warm-up set to find a good starting weight. Increase the loading each set to hit the prescribed RPE.
Use your rest periods to warm-up your upper body for Part B (Banded Pass Throughs, Band Pull Aparts, etc.)

B. Three sets of:
Half Kneeling Kettlebell or Plate Chop x 6-8 reps each sid
Rest 30 seconds
Glute Bridge Dumbbell Floor Press x 8-10 reps @ 20X0
Rest 60 seconds

Perform all of your sets at a 7-8/10 RPE

C. Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 — 7/5 Calorie Echo Bike Sprint
Minute 2 — 10 Russian Kettlebell Swings + 10 Kettlebell Offset Push-ups (5 each arm) or Push-ups

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):
200/150m Row or Run
400/300m Bike
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.