Thursday 8.27.2026

“FITNESS”

A. Three or four sets, not for time, of:
Crossbody Uneven Carry x 60ft each arm
Banded Face Pulls x 12-15 reps
Jump Rope/Double-Under Practice x 30-40 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch (from the knee) + Overhead Squat

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Challenging

Build in load only as good technique will allow.

B. Three sets of:
Weighted or Bodyweight Strict Pull-ups x 4-6 reps @ 21X0
(if you cannot complete 4-6 Strict Pull-ups, perform negatives only, or assisted pull-ups)
Rest 60 seconds
L-Sit or Tuck Sit Hold x 20-40 seconds
Rest 60 seconds

C. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 8-12 Kettlebell Horn Curls @ 20X0 + 8-12 Plank Kettlebell Pull Throughs
Station 2 — 60 Second Echo Bike for Max Calories

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.