P.I.T - Performance Integrative Training

MONDAY 7-13-26
4X
5ea DB sn**ch
12 box jumps
5ea Spiderman pushups
400m run

3X
15 SDLHP
15 K2E

TUESDAY 7-14-26
5X
8ea sidewinders
10 front squats
45 sec plank feet on FR
10ea DB walking lunges
10 inv ring row

3X
25 diver crunch
25 L-sit touch touches
15ea hydrant
20ea hip ext
15ea lateral band step

WEDNESDAY 7-15-26
3X
35 jumprope dbl (140 sgl)
35 Abmat situps
35 KB swings
500m row

3X
12 barbell curls
15 skull crushers
15 DB lateral raise

THURSDAY 7-16-26
3X
15 deadlift
15 shoulder press
15 RDL
15 DB incline row
15 DB incline back fly
15 chinups

3X
25ea side leg raises
25 modified candlestick
15 bridge on ball
20 ham curls

FRIDAY 7-17-26
3X
15 straight arm pressdown
15ea DB lat lunge crossover
25 slam ball
50ea Battlerope alt sgl
50 dbl

3X
1 lap farmer carry
15ea sledgehammer swings
15 back ext band splitters

MONDAY 6-15-26
4X
Battlerope:
(10 slam, 25ea alt sgl, 25 dbl)
15 atomic pushups (alt dir.)
15 RDL
10ea sidewinders

3X
15 back ext band splitters
400m run
15 K2E

TUESDAY 6-16-26
5X
10 pullups
10 box jumps
10ea front DB split-squat
500m row

3X
15ea side plank hip dip
15 side lying st leg raise
15 mod candlestick

WEDNESDAY 6-17-26
4X
15 KB swings
15 inv ring row
125 jumprope sgl

3X
12ea 1/2 kneel DB curl
15 tri pressdowns
12 DB lateral raise

THURSDAY 6-18-26
15 min cardio... choose 1...
incline walk treadmill
run
row

20-15-10-5
push press
DB back fly
bench press
deadlift

FRIDAY 6-19-26
Work for 25 min.
5ea lateral skater plyos
5ea DB muscle sn**ch
5ea DB step-ups
5ea DB SLDL
10 slam ball

3X
10ea hydrant
15ea bent knee hip ext
5ea dir. circles
15ea lateral band step
10ea fig 4 leg lift
10 ab roller

MONDAY 6-1-26
3X
Battlerope: 10 slam, 50ea alt sgl
15ea sidewinders
15 KB swings
15 box jumps
90 sec weighted plank

3X
Battlerope: 35 dbl
15 hanging st. leg raise
15 push press
15 RDL

TUESDAY 6-2-26
4X
5ea DB sn**ch
15 bentover DB back fly
25 Abmat situps
500m row

3X
10ea sgl leg flat bridge
10ea crossover leg lift
10ea oblique situps
15 back ext on ball

WEDNESDAY 6-3-26
4X
25ea side plank hip dips
25-20-15-10 front squats
10-8-7-5 pullups
400m run

3X
12ea 1/2 kneel DB curls
15 tri pressdown
10ea DB side front OH raise

THURSDAY 6-4-26
Work for 30 min
5 DB burpee press
5 deadlift
Farmer carry
5ea sledgehammer swings
Farmer carry

FRIDAY 6-5-26
3X
10ea Clydesdale wkg lunge
15 inv ring rows

3X
15 slam ball
7ea DB curtsey lunge

3X
25 jumprope dbl
10ea DB step-ups

3X
15 DB lateral raise
35ea mountain-climbers

MONDAY 5-11-26
3X
15 KB swings
15 DB bench press
15 inv ring row

3X
15 push press
15 RDL
60 sec weighted plank
15 K2E

TUESDAY 5-12-26
4X
400m run
8 chinups
8ea rvrs lunge rotation
25 Abmat situps

2X
15 ham curl bridge
15ea fire hydrant
15ea ham ext

WEDNESDAY 5-13-26
5X
5ea DB sn**ch
10ea sidewinders
10 1/4 squat jumps (rings)
10ea side-plank hip dip
20 slam ball
200m row

THURSDAY 5-14-26
10X
7 deadlift
7 atomic pushups
5es renegade row

2X
15 DB lateral raise
15ea lateral band step
15 band splitters

FRIDAY 5-15-26
2X
200 jumprope sgl
25ea sledgehammer swings
60 sec wall-sit w/ med ball
25 jumping pullups

3X
50ea Battlerope alt sgl
50 dbl
15ea 1/2 kneel DB curls
15 skull crushers