Monday 8.10.2026

“FITNESS” & “PERFORMANCE”

A. Warm-up work
Two or three sets (8-10 minutes), for quality, of:
3-4 Depth Drop to Box Jumps
4-6/side Low Switch Cossack Squats (Bodyweight, Goblet, or Assisted)
10-12 Cross Bench Dumbbell Pull-Overs @ 20X0

B. Strength
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps

Set 1 — 5 reps | RPE 6-7
Set 2 — 5 reps | RPE 7-8
Sets 3-5 — 5 reps | RPE 8-9
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Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as needed to hit the prescribed effort.
*Immediately following each working set, complete 5-7 Strict Pull-ups or 7-10 Ring Rows.

C. Conditioning
For time:
30/24 Calorie Row
20 Front Racked Reverse Lunges (115/73 lb) or Goblet Reverse Lunges
600 Meter Run or Ski Erg
20 Front Racked Reverse Lunges
30/24 Calorie Row

“PUMP”

A. & B. Same as above

C. Three sets of:
Dumbbell Reverse Lunges x 6-8 reps each side @ 20X0
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Weighted Plank Hold x 40-60 seconds
Rest 60 seconds

*Try to increase loading on the Reverse Lunges from 7.22.2026 (if you were here)

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.