Monday 8.31.2026

“FITNESS” & “PERFORMANCE”

A. Warm-up work
Two or Three sets of:
15 Second Sprint on Bike/Ski/Row
6-8/side Low Switch Cossack Squats or Assisted Low Switch Cossack Squats
8-12 Cross Bench Pull-Overs

B. Five or Six sets of:
1 Hang Clean + 2 Front Squats
Rest 2 minutes

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Challenging

OR

Three sets of:
Kettlebell Front Rack or Goblet Cyclist Squat x 8-10 reps @ 31X1 tempo
Rest 30 seconds
Ring Row x 10-12 reps @ 21X1
Rest 30 seconds
Plank Walk-Up x 12-20 reps
Rest 60 seconds

C. For time:
50/40 Calories of Echo Bike
40 Dumbbell Front-Racked Walking Lunges (50/35 lb)
30 Kipping Pull-ups (or DB Plank Rows)
20 Dumbbell Thrusters (50/35 lb)
10 Devil's Presses (50/35 lb)

*Compare to 10.6.2025

“PUMP”

A. & B. See above

C. Three sets of:
Staggered Stance Romanian Deadlift x 6-8 reps each side @ 30X0
Rest 30 seconds
Glute Bridge Dumbbell Floor Press x 10-12 reps @ 20X0
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets