Monday 9.8.2025

“FITNESS”

A. Three sets of:
Stagger Stance Romanian Deadlift x 6-8 reps each leg @ 30X0
Rest 30 seconds
Single Arm Bottom's Up Carry x 60 feet each arm
Rest 30 seconds
Jump Rope or Double-Under Practice x 40-60 seconds
Rest 60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 2 reps

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

Build in load as technique allows.

B. Against a 90-second clock, complete:
10 Hand-Release Push-ups
15 Russian Kettlebell Swings
Max Calorie Row in time remaining
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Rest 90 seconds, and complete four sets for max Calories.

C. Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 — 30-40 Seconds of Weighted Hollow Hold or Flutter Kicks
Minute 2 — 10-12 Reverse Snow Angels (slow and controlled)

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 24-30 minutes (8-10 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg
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Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)