Monday 7.6.2026

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch x 1 rep

Build in load from something light to today's 1-RM Hang Snatch

OR

Three sets of:
Stagger Stance Romanian Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds
Half Kneeling Single Arm Dumbbell or Landmine Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 2010
Rest 60 seconds

Aim to make your three working sets an RPE of 7, 8, and 9, respectively.

B. Every 5 minutes, for 15 minutes (3 sets) for times at sustainable pacing:
30/25 Calorie Row
20 Single Arm Overhead Walking Lunges (switch arms after 10 reps)
10 Burpees to Target (Advanced Option: Burpee Pull-ups)
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Choose a weight that will challenge you on the lunges. Aim to get at least 60 seconds of rest between sets.

“PUMP”

A. See above for options

B. Three sets of:
Dumbbell Front Foot Elevated Reverse Lunge x 6-8 reps each leg @ 20X0
(elevate the front foot on a 2-4" platform)
Rest 30 seconds
Single Arm Dumbbell or Kettlebell Row x 8-10 reps each arm @ 20X0
Rest 30 seconds
Side Plank Variation x 30-40 seconds each side
Rest 60-90 seconds

Try to increase loading on the Lunges from what you used on 6.26.2026 (if you did these).

“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