Friday 5.29.2026

“FITNESS” & “PERFORMANCE”

A. Warm-up/Prep Work
Three sets for quality of:
4-6 Strict Pull-ups @ 21X1 or 8-10 Ring Rows
6/side Single Arm DB Lateral Lunges
12/side Banded Lateral Steps

B. Four sets of:
Tempo Front Squat x 3 reps @ 42X1 tempo
Rest 2 minutes

*Set 1 — 7/10 RPE
*Set 2 — 8/10 RPE
*Set 3 — 9/10 RPE
*Set 4 — 10/10 RPE

Build load as able each set to hit the prescribed intensity. Reps have decreased from last week to allow for an increase in weight.

B. For time:
40/32 Calorie Echo Bike
30 Power Cleans (135/93 lb) or 60 Russian Kettlebell Swings
40/32 Calorie Row

*Compare to 4.16.2025

“PUMP”

A. & B. Same as above

C. Three sets, not for time, of:
8-10 Zottman Curls @ 2110
10-15/side Side Plank Hip Taps
30-40 Second Dual Kettlebell Wall Sit

Make each set close to failure. The reps have decreased on the Curls from 5.13.2026; try to use more weight here today if you can.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.