Friday 4.3.2026

“FITNESS” & “PERFORMANCE”’

A. Five sets of:
Deadlift
*Set 1 – 10 reps @ RPE 7
*Set 2 – 8 reps @ RPE 7
*Set 3 – 6 reps @ RPE 7
*Sets 4-5 – 5 reps @ RPE 7-8
Rest as needed
​
*Between your working sets, complete 6-10 Strict Dips @ 20X1 tempo or 10-15 Bench Dips @ 20X1
*Build each set on the Deadlifts, following the prescribed effort — nothing should feel super heavy today!

B. Conditioning
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 3-5 Wall Walks or 5-7 Inchworm Push-ups
Minute 2 — 8-10 Hang Power Cleans (moderate loading) or 15-20 Russian Kettlebell Swings
Minute 3 — 200 Meter Run @ high effort
Minute 4 — Rest
​
*Note your time to complete each run; you'll have a full minute off after each, so try to push the pace on these! Choose a loading on the Hang Power Clean that you can cycle effectively.

“PUMP”

B. Three sets of:
6-10 Strict Pronated Pull-ups @ 21X0
Rest 30 seconds
15-20 Banded Dumbbell Glute Bridges @ 20X0
Rest 60 seconds

followed by...

C. Two or three sets of:
10-15 Bent Over Reverse Flies @ 20X0
Rest as needed
20-30 Russian Twists (with or without Medball)
Rest 60 seconds
​
*Aim for each set to be just shy of muscular failure

“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.