Thursday 1.8.2026

“FITNESS” & “PERFORMANCE”

A. Three sets, for quality, of:
Turkish Get Up x 2-3 reps each arm (if you get all 3 reps easily, go up in weight on your next set)
Rest 30 seconds
Half-Kneeling Banded Face Pulls x 20 reps @ 2010 (switch sides halfway)
Rest 30 seconds

B. Every 2:30, for 10 minutes (4 sets):
Close Grip Bench Press
*Set 1 - 8 reps @ 21X1 - RPE 7/10
*Set 2 - 8 reps @ 21X1 - same weight
*Set 3 - 8 reps @ 21X1 - same weight
*Set 4 - Max Reps w/same weight @ 20X1 (Note the change in tempo!)

Perform 1-2 warm-up sets to find an appropriate working weight -- the goal is to use the same weight for all of your working sets, with the effort increasing as fatigue sets in.
Note the tempo on your first three working sets, as there is a pause for 1-second at the chest on each rep. On your back-off set, there is no pause!

C. In teams of two, complete as many rounds and reps as possible in 15 minutes of:
20/16 Calorie Echo Bike
150-ft Farmer's Carry
10 Wall Walks (or 20 Hand-Release Push-ups)
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Divide the work between partners as you see fit, but only one partner can be working at any given time.

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets