Wednesday 10.9.2026

“FITNESS” & “PERFORMANCE”

A. Four sets of (12-14 minutes):
Seated Overhead Press (Barbell or Dumbbell)
Set 1 — 12 reps @ 20X1 | RPE 7
Set 2 — 10 reps @ 20X1 | RPE 8
Set 3 — 8 reps @ 20X1 | RPE 9
Set 4 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X1 (aim for 12+ reps)
Rest 2 minutes between sets

Perform 1-2 warm-up set to find a good starting weight. Use your rest periods to work on any mobility that you feel you need.

B. Two or three quality sets (10-12 minutes) of:
Single Arm Floor Press in Single Leg Glute Bridge x 10-12 reps each arm @ 20X0
Rest 15 seconds
Star Plank or Side Plank x 20-30 seconds each side
Rest 15 seconds
Band Pull Aparts x 15-20 reps
Rest as needed

C. Every minute, on the minute, for 10 minutes:
10 Russian Kettlebell Swings
5 Burpees
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Choose a Kettlebell weight that allows for a fast, explosive swing. Try to move as quickly as possible on the Burpees. Either KB Swings or Burpees can be subbed with a 4-5 Calorie Bike, Ski, or Row, if desired.

“PUMP”

A. & B. See above

C. Three sets (10 minutes) of:
Kettlebell Hamstring March x 6-8/side @ 20X0
Dumbbell Lateral Raise x 10-15 reps @ 20X0
Banded Overhead Tricep Extension x 15-25 reps
Rest as needed between exercises

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets