P.I.T - Performance Integrative Training

MONDAY 7-6-26
20-15-10-5
squat thrusters
pullups
60 sec plank

3X
10 atomic pushups
15 inv ring row

TUESDAY 7-7-26
500m row

5X
5ea lateral skater plyos
25ea Battlerope alt sgl
20 KB swings
10 box jumps

500m row

3X
35 Battlerope dbl
15 deadlift
10ea 1/2 kneel band splitters
15ea lateral band step

500m row

WEDNESDAY 7-8-26
4X
25 jumprope dbl
10ea DB rvrs lunge rotation
25 Abmat situps

3X
10ea DB curls
10 ab roller
10ea DB step-ups

THURSDAY 7-9-26
8X
3ea DB sn**ch
5 chinups
7 push press

3X
8ea DB SLDL
8ea sidewinders
12 slam ball

FRIDAY 7-10-26
4X
400m run
12 burpees
12 K2E
15 bentover barbell row
15 bentover DB back fly