Friday 10.3.2025

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Back Squat x 2 reps
​
Sets 1-2 — RPE 7
Sets 3-4 — RPE 8
Sets 5-6 — RPE 9-10

Perform 1-2 warm-up set to find a good starting weight on the Back Squat. Increase the loading each set as needed to hit the prescribed effort.

OR

Three sets of:
Goblet Squat or Kettlebell Front Squat x 6-8 reps @ 31X1
Rest 30 seconds
Dumbbell Russian Step Up x 8-10 reps each leg
Rest 30 seconds
Side Plank Reverse Fly x 10-15 reps each side @ 20X0
Rest 60 seconds

B. Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Row
20 Alternating Dumbbell Snatches
10 Burpees

“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