Friday 7.17.2026

“FITNESS” & “PERFORMANCE”

A. Plyo warm-up
Three sets of:
6-8/side Split Stance Rotational Medball Slams
8-12 Banded Pass Throughs

Rest as needed between movements

B. Five working sets of:
2 Push Press + 2 Split Jerk
Rest 2 minutes

Set 1-2: Easy
Set 3-4: Moderate
Set 5: Challenging

OR

Three or four sets of:
Landmine Push Press x 6-8 reps each arm @ 20X1
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 21X0
Rest 60 seconds

Loading on the Push Press should build from a 6/10 to 9/10 RPE over your working sets.

C. Against a 3-minute clock, complete:
120-ft Sandbag Carry
24/18 Calorie Echo Bike
Burpees x Max reps in time remaining
​
Rest 60 seconds, and complete three sets for max reps

“PUMP”

A. & B. Same as above

C. "PUMP" Strength/Hypertrophy
Three sets of:
Alternating Dumbbell Step Ups x 6-8 reps each leg (use a lower box for these)
Rest 30 seconds
Alternating Top Down Glute Bridge Dumbbell Floor Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Crush Grip Dumbbell Flutter Kicks x 30-40 seconds
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total