Tuesday 7.1.2025

*Holiday Week Schedule:
Thursday (7/3) - No 6pm Class
Friday (7/4) - 9am Class only
Saturday (7/5) - 9am Class only
Sunday (7/6) - 9am BURN

“FITNESS” & “PERFORMANCE”

A. Movement Skill/Prep
Three rounds (9 minute cap) of:
2-3 Turkish Get Ups each arm (start light and build each set if they feel good)
12-15 Band Pull Aparts

B. Every 3 minutes, for 12 minutes (4 sets):
Seated Dumbbell Overhead Press
Set 1 — 12 reps @ 20X1 | RPE 7
Set 2 — 10 reps @ 20X1 | RPE 8
Set 3 — 8 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @20X1 (aim for 12+ reps)

Perform 1-2 warm-up set to find a good starting weight. Use your rest periods to work on any mobility that you feel you need.

C. Every 3 minutes, for 15 minutes (5 sets):
8-10 Dumbbell Floor Presses
100-ft Dual Kettlebell Front Rack Carry
10-15 Calorie Row

Choose a load on the Floor Press that will challenge you to go unbroken in your later sets. The goal is to have close to a minute of rest between efforts — scale the calories accordingly.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!