Monday 6.22.2026

“FITNESS” & “PERFORMANCE”

A. Take 15 minutes to build to today's 3-RM Push Press

*Suggested Loading:
Set 1 — 10 reps @ 3/10 RPE
Set 2 — 5 reps @ 5/10 RPE
Set 3 — 3 reps @ 7/10 RPE
Set 4 — 3 reps @ 8/10 RPE
Set 5 — 3 reps @ 9/10 RPE
Set 6 — 3 reps @ 10/10 RPE
Rest 2 minutes between working sets

OR

Five sets of:
Single Arm Landmine Press x 5-6 reps each arm @ 21X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 20X0
Rest 60 seconds

*Use your prior weeks loading as a guide, and make your last 2 sets very challenging on the Landmine Press.

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 5 Power Cleans @ RPE 7-8/10 (done as singles) or 15-20 Russian Kettlebell Swings
Minute 2 — 6-12 Strict Handstand Push-ups or 12-16 Alternating Dumbbell Z-Presses
Minute 3 — 30 Second Row for Max Calories

*Record Calories Rowed each set.

“PUMP”

A. See options above

B. Three sets of:
8-10 Glute Bridge Dumbbell or Kettlebell Floor Presses @ 20X1
10-12 Bent Over Reverse Flies @ 20X0

then...

Two or three sets of:
10-12 Crush Grip Dumbbell Curls @ 20X0
20-40 Plate Russian Twists

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!