Thursday 6.19.2025

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 30 seconds
Side Plank Hip Taps x 8-12 reps each side
Rest 30 seconds
Tall Kneeling Band Pull Aparts x 10-15 reps @ 2010
Rest 60-90 seconds

Perform 1 warm-up set to determine an appropriate starting weight on the Dumbbell Bench Press. Then, for your three working sets, aim for RPE 8, 9, and 10, respectively.

B. "JUNETEENTH 2.0"
See below

“PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press
Set 1 — 7 reps @ 20X1 | RPE 7
Set 2 — 5 reps @ 20X1 | RPE 8
Set 3 — 3 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @20X1 (aim for 8+ reps)

Perform 1-2 warm-up set to find a good starting weight on the Bench Press. Try to increase loading from what you used on 6.10.2025. Use your rest periods to work on any lower body mobilizations you may need to prioritize.

B. "JUNETEENTH 2.0"
In teams of two, complete the following:
Six rounds each partner (alternating whole rounds) of:
6 Devil's Presses (50/35 lb)
19 Air Squats

immediately followed by...
1865 Meters of Rowing (as a relay)

***
This workout is to commemorate Juneteenth (June 19th), a celebration of the day when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation ended slavery) stating that all enslaved people were free. Also called Freedom Day, Juneteenth is widely recognized in the United States as the official end of slavery.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.