Tuesday 9.16.2025

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Dumbbell Bench Press
Set 1 — 10 reps | RPE 7
Set 2 — 8 reps | RPE 8
Set 3 — 6 reps | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 10+ reps)
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Perform 1-2 warm-up set to find a good starting weight on the Dumbbell Bench Press. Increase the loading each set as the reps decrease, and RPE increases.
*After each set, complete 10-15 Bent Over Reverse Flies

B. Against a 2-minute clock, complete:
15/12 Calorie Echo Bike or 18/15 Calorie Bike Erg
30 Double-Unders (or Lateral Line Hops)
Burpees x Max Reps in time remaining
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Rest 60 seconds, and complete FOUR sets for max reps.

C. (Optional) Two or three sets of:
10-12 Zottman Curls @ 20X0
Rest as needed
10-12 Dumbbell Skull Crushers @ 20X0
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg