Thursday 10.23.2025

“FITNESS” & “PERFORMANCE”

A. Four sets of (12-15 minutes):
Seated Overhead Press (Barbell or Dumbbell)
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)
Rest 2 minutes between sets

Perform 1-2 warm-up set to find a good starting weight. The reps have decreased from last week to allow for an increase in loading

B. Two or three sets (8-10 minutes) of:
Single Leg KB/DB Romanian Deadlift x 6-8 reps each leg @ 3010 (use hand support if needed)
Rest 30 seconds
Glute Bridge Dumbbell Floor Press x 8-12 reps @ 20X1
Rest 60 seconds

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/10 Calorie Bike, Ski, or Row
100-ft Farmer's Carry
8 Ball Slams

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles