Monday 11.3.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes:
Seated Overhead Press (Barbell or Dumbbells) x 5-6 reps* @ 20X1
Rest 15 seconds
Dumbbell Bent Over Reverse Flies x 10-12 reps @ 20X0

*Perform your first working set at a 6-7/10 RPE, and build as able to make your final two sets very challenging to complete. Consider the weights you used on 10.23.2025 when determining where to start today.

B. Two or three sets of:
Strict Bar Dips x 6-10 reps or Bench Dips x 10-15 reps @ 20X0
Rest 30 seconds
Kettlebell or Dumbbell Hamstring March x 12-16 reps @ 20X0
Rest 60 seconds

C. Option 1: Sprint Conditioning
Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 — 150-ft Dual Kettlebell Front Rack Carry
Minute 2 — 10/8 Calorie Bike Erg Sprint

OR

Option 2: "PUMP"/Muscular Endurance
Three or four sets, for quality, of:
8-10 Crush Grip Dumbbell Floor Presses @ 20X0
10-15 Dumbbell Glute Bridges @ 20X0
15-20 Banded Bicep Curls @ 20X0

*If you are feeling like you want a break from conditioning today, perform this piece at moderate effort, with a focus on quality movement and muscular activation. Choose a Dumbbell weight that allows you to hit the prescribed rep ranges. Rest as needed between sets

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds