Wednesday 2.4.2026

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Barbell Hip Thrust @ 20X1
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*Set 1 — 10 reps @ 20X1 | RPE 7
*Set 2 — 8 reps @ 20X1 | RPE 8
*Set 3 — 6 reps @ 20X1 | RPE 9
*Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X1 (aim for 10+ reps)
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Perform 2-3 warm-up sets.
Increase loading each set to hit the prescribed intensity.
Between your sets, perform 12-15 Banded Face Pulls, with a focus on enforcing good posture throughout.

B. Three sets of:
8-10 Dumbbell Z-Presses @ 20X0
Rest 15 seconds, then...
10-15 Narrow Grip Dumbbell Floor Press @ 20X0 (hold the DBs in a neutral grip and squeeze together as you press)
Rest 90 seconds

Perform 1 warm-up set to find an appropriate weight; aim to make your final reps of each movement very challenging.

C. Option 1: Condtioning
Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 8-10 Dumbbell Renegade Rows*
Station 2 — 60 Second Echo Bike @ high effort (track calories each set)

*Renegade Row: Push-up + Row Left + Row Right = 1 rep

OR

Option 2: "PUMP" Finisher
Three sets of:
8-12 Kettlebell Horn Curls @ 31X0
Rest 15 seconds
10-15 Weight Plate Turkish Sit-Ups
Rest 15 seconds
20-30 Second Star Plank each side
Rest 45 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg