Monday 4.13.2026

“FITNESS,” “PERFORMANCE,” & “PUMP”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps

*Set 1 – 6/10 RPE
*Set 2 – 7/10 RPE
*Sets 3-4 – 8/10 RPE
*Sets 5-6 – 9/10 RPE

The reps have decreased from 4.2.2026 to allow for an increase in loading. Make your final two sets very challenging.

B. Three working sets of:
Barbell Bent Over Row x 6-8 reps @ 20X0
Right into...
Banded Face Pull x 12-15 reps @ 20X0
Right into...
Goblet or Front Rack Wall Sit x 30-45 seconds
Rest 60 seconds

Perform one warm-up set, then make all of your working sets close to failure. Try to increase the loading on the Bent Over Row from 3.25.2026.

C. “PUMP” Option
Three sets of:
8-12 Dumbbell Hammer Curls @ 20X0
Rest as needed
10-15 Side Plank Clamshell Hip Thrusts each side @ 20X0
Rest as needed

OR

Conditioning Option
Every minute, on the minute, for 10 minutes:
Minute 1 — 7/5 Calorie Echo Bike Sprint
Minute 2 — 10 Russian KB Swings + 5 Burpees to 6" target

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)