Monday 3.17.2025

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Deadlift x 6 reps* @ 21X1
Rest 60-90 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60-90 econds

Deadlift Loading:
*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

For the Dumbbell Bench Press, work as heavy as you can within the prescribed rep range; try to increase the loading from what you used on Friday 3.7.2025 (in the EMOM).

B. Complete as many rounds and reps as possible in 4 minutes of:
8 Single Arm Dumbbell Hang Clean & Jerks (4 each arm)
8 Toes to Bar or V-Ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 4 minutes of:
8 Single Arm Dumbbell Thrusters (4 each arm)
24 Double-Unders (or 4 Calorie Echo Bike)

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 4 minutes of:
80-ft Sandbag Carry
12/8 Push-ups (choose a rep count that you can complete unbroken for at least the first 3 rounds)

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets