Thursday 8.20.2026

“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. Try to increase from last week (8.11.2026)
*After each set, complete 10-15 Bent Over Reverse Flies

B. Two or three sets of:
Alternating Dumbbell Curls x 8-10 reps each arm @ 2010
Rest as needed
Kettlebell Overhead Tricep Extensions x 10-15 reps @ 2010
Rest as needed

C. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 2-4 Wall Walks (or Inchworm Push-ups)
Minute 2 — 10-12 Lateral Arc Med Ball Slams (5-6/side)
Minute 3 — 40 Second Row, Bike, or Ski @ high effort

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE