Monday 7.20.2026

“FITNESS”

A. Four sets of:
Supinated Grip Bent Over Row x 8-10 reps @ 20X0
Rest 30 seconds
Goblet Cossack Squats (or Assisted Cossack Squat) x 6-8 reps each leg @ 20X0
Rest 60 seconds

B. See options below

“PERFORMANCE”

A. Five or six sets of:
Hang Snatch (from the knee) x 3 reps
Rest 90-120 seconds
​
Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Challenging

B. Against a 7-minute clock, complete:
3.5.7.9.11...
Power Snatches (115/73 lb) or Russian Kettlebell Swings
*5/4 Calorie Echo Bike after each set

Rest 2 minutes, then...

Against a 7-minute clock, complete:
3.5.7.9.11...
Strict Handstand Push-ups or Dumbbell Z-Presses
*5/4 Calorie Row after each set

“PUMP”

B. "PUMP" Strength Work
Three sets of:
Half Kneeling Single Arm Dumbbell Presses x 8-10 reps/arm @ 20X0
Rest 30 seconds
Single Leg Dumbbell Glute Bridges x 10-12 reps/leg @ 20X0
Rest 30 seconds
Band Pull Aparts x 12-15 reps
Rest 30 seconds
Plank Knee to Elbow on Sliders x 16-20 reps
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute