Friday 9.12.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Sumo Deadlift x 4 reps @ 21X1
Rest 2 minutes
Set 1 — 4 reps | RPE 7
Set 2 — 4 reps | RPE 8
Set 3 — 4 reps | RPE 9
Set 4 — 4 reps | RPE 9-10

Perform 1-2 warm-up sets to find a good starting weight. Increase the loading each set to hit the prescribed RPE.
The reps have decreased from 9.3.2025 to allow for an increase in weight.

B. Three sets of:
Half Kneeling Kettlebell or Dumbbell Chop (Low to High) x 8-10 reps each side @ 20X0
Rest 30 seconds
Supinated Grip Band Pull Aparts x 12-15 reps @ 20X0
Rest 60 seconds
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Perform all of your sets at a 7-8/10 RPE, and focus on good movement and core control.

C. Every 2 minutes, for 10 minutes (5 sets):
80-ft Farmer's Carry (heavy)
8/6 Calorie Echo Bike
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Note times to complete each set. Goal is very high effort for all.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg
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Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)