Friday 4.11.2025

“FITNESS”

A. Four sets of:
Barbell Bent Over Row x 6-8 reps @ 21X0
Rest 30 seconds
Tall Box Jump x 4-6 reps or Dumbbell Russian Step Ups x 6 reps each leg
Rest 30 seconds
Tempo Push-up or Deficit Push-up x 8-12 reps @ 20X1
Rest 30-60 seconds

B. Against a 9-minute clock, complete:
3.6.9.12...
Goblet Reverse Lunges
V-Ups
*5/4 Calorie Bike, Ski, or Row after each set

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Moderate-Challenging
Sets 9-10: Challenging

B. Against a 9-minute clock, complete:
3.6.9.12...
Front Rack Reverse Lunges (135/93 lb)
Toes to Bar
*18 Double-Unders after each set

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets