Tuesday 5.6.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Front Squat x 5 reps @ 31X1
Rest 30 seconds
Strict Weighted Pull-ups (any grip) x 3-5 reps @ 21X0
Rest 90-120 seconds

Keep the loading on the squats today at an RPE of 7-8/10.

For beginners to Squatting, or those that need to dial in their technique, subsitute the Front Squats with 6-8 Goblet Squats at the same tempo.
If you do not have Strict Pull-ups, perform negatives or use assistance to achieve the prescribed rep range.

B. Two or Three sets of:
Goblet Cossack Squat x 6-8 reps each leg @ 20X0
Rest 45 seconds
Dumbbell Powell Raise x 8-10 reps each arm @ 20X0
Rest 45 seconds

C. Complete as many rounds and reps as possible in 7 minutes of:
7 Burpees
7 Box Jumps (or Step Ups)
7/5 Calorie Bike, Ski, or Row

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds