Wednesday 2.25.2026

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Front Squat x 4 reps @ 32X1 tempo
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 7/10 RPE
*Set 4 — 8/10 RPE

Focus today on perfect tempo and mechanics, only adding weight if these are on point.

B. Two quality working sets of:
10-12 Goblet Cossack Squats Left Side @ 20X0
Rest 15 seconds
10-12 Goblet Cossack Squats Right Side @ 20X0
Rest 15 seconds
12-15 Side Plank Banded Row Left Side @ 20X0
Rest 15 seconds
12-15 Side Plank Banded Row Right Side @ 20X0
Rest 60-90 seconds

Perform the Cossack Squats for quality, not load. Use it to continue to improve your flexibility.

C. Option 1: Conditioning
Against a 2-minute clock, complete:
15/12 Calorie Bike Erg or 12/10 Calorie Echo Bike
120-ft Farmers Carry
Burpees to Target x Max Reps in time remaining
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Rest 60 seconds, and complete four sets for max reps.
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Adjust the calories such that you are finishing in 50 seconds or less (so that someone else can follow you on the next minute ◡̈ ).

OR

Option 2: "PUMP"
Three sets, not for time, of:
Dual Kettlebell or Dumbbell Bent Over Row x 8-10 reps @ 21X1
Rest as needed
Banded Bicep Curls x 12-15 reps @ 20X0
Rest as needed
Lateral X-Band Walk x 15-20 step each side
Rest as needed
Alternating Leg V-Ups x 20-30 reps
Rest as needed

“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