Tuesday 2.17.2026

“FITNESS” & “PERFORMANCE

A. Every 2:30, for 10 minutes (4 sets):
Barbell Hip Thrust @ 20X1

*Set 1 — 9 reps @ 20X1 | RPE 7
*Set 2 — 7 reps @ 20X1 | RPE 8
*Set 3 — 5 reps @ 20X1 | RPE 9
*Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X1 (aim for 9+ reps)

Perform 2-3 warm-up sets.
Increase loading each set to hit the prescribed intensity. Try to increase loading from 2.4.2026
Between your sets, perform 12-15 Band Pull Aparts
*You can also opt to perform Single Leg Hip Thrusts here if preferred.

B. Three working 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
Heavy Sandbag Bear Hug Hold or Dual Kettlebell Rack Hold x 30-45 seconds
Rest 60 seconds

C. Against a 90-second clock, complete:
18/14 Calorie Echo Bike
Ball Slams x Max Reps in time remaining (recommended weights are 30/20 lb)

Rest 90 seconds, and complete four sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)