Tuesday 7.28.2026

“FITNESS” & “PERFORMANCE”

A. Plyo Work (10 minutes)
Three or four sets, not for time, of:
3-4 Seated Box Jumps
5-6/side Medball Rotational Throws
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Rest as needed between exercises to keep these explosive.

B. Three or four working sets of:
Cyclist Front Squat x 4-6 reps @ 30X1
Rest 45 seconds
Weighted Supinated Grip Pull-ups x 4-6 reps @ 20X0
Rest 90 seconds
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Perform 1-2 warm-up sets, then make Cyclist Squat loading build from a 7/10 to 9/10 RPE . Try to increase loading from 7.16.2026. You can opt to use Dumbbells instead of a Barbell here if you prefer. Make your Pull-up sets close to failure for each.

C. In teams of two, complete as many rounds and reps as possible in 16 minutes of:
32 Wall Balls
24/18 Calorie Bike Erg or 20/16 Calorie Echo Bike
16 Toes to Bar

Split the reps between partners as you see fit.

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets