Tuesday 2.18.2025

“FITNESS” & “PERFORMANCE

A. Four sets of:
Barbell Hip Thrust x 6-8 reps @ 20X1
Rest 30 seconds
Banded Face Pulls x 10-12 reps @ 20X1
Rest 90 seconds

Perform all of your working sets on the Hip Thrusts at a 7-8/10 RPE.

B. Three sets of:
Weighted or Bodyweight Strict Pull-ups x 4-6 reps @ 21X0
(if you cannot complete 4-6 Strict Pull-ups, perform negatives only, or assisted pull-ups)
Rest 60 seconds
Heavy Sandbag Bear Hug Hold or Dual Kettlebell Rack Hold x 30-45 seconds
Rest 60 seconds

C. Against a 90-second clock, complete:
250/200 Meter Row
Ball Slams x Max Reps in time remaining (recommended weights are 30/20 lb)

Rest 90 seconds, and complete four sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)