Monday 12.8.2025

“FITNESS” & “PERFORMANCE”

A. Movement Prep/Activation
Three sets, for quality, of:
Front Foot Elevated Knee Over Toe Split Squat x 6-8 reps each leg @ 21X1 (use a 2-6” elevation, depending on your mobility needs)
Rest as needed
Cross Bench Dumbbell Pull-Over x 8-10 reps @ 20X1
Rest as needed

Use this portion to focus on quality movement and activation.

B. Strength
Three or four working sets of:
Back Squat x 5 reps @ 21X1 tempo
Rest 2 minutes

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

Perform 1-2 warm-up sets, and increase loading on your working sets as needed to hit the prescribed effort. Be sure to pause for 1 full second at the bottom of each rep.

C. Conditioning
Complete as many rounds and reps as possible in 5 minutes of:
3 Strict Pull-ups
7 Abmat Sit-Ups
11 Air Squats

Rest 2 minutes, and repeat for a second time through, picking up where you left off on the first set.

Compare to 12.16.2024

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.