P.I.T - Performance Integrative Training

MONDAY 6-8-26
20-15-10-5
squat thrusters
pullups
60 sec plank

3X
10 atomic pushups
12 inv ring row

TUESDAY 6-9-26
500m row

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

500m row

3X
15 deadlift
15ea lateral band step

500m row

WEDNESDAY 6-10-26
4X
100 jumprope sgl
10ea DB rvrs lunge rotation
25 Abmat situps
400m run

3X
10ea DB curls
15 skull crushers
10ea DB step-ups
10 ab roller

THURSDAY 6-11-26
8X
4 chinups
4ea DB sn**ch
8 slam ball

3X
12ea DB SLDL
12ea sidewinders
50 Battlerope dbl

2X
Quadruped bandwork

FRIDAY 6-12-26
4X
250m row -or- 200m run
10 burpees
15 K2E
15 bentover row
15 bentover DB back fly

TUESDAY 5-26-26
3X
100 jumprope sgl
35 Abmat situps
15 back ext band splitters

4X
7 pullups
15 front squat

4X
15 DB incline row
10ea DB rvrs lunge rotation

WEDNESDAY 5-27-26
5X
15 KB swings
10 box jumps
20 hover-plank saw
10 hanging st leg raise

3X
400m run
10ea band hydrant
15ea band hip ext
15ea lateral band step
10ea oblique ball situp

THURSDAY 5-28-26
3X
5ea DB sn**ch
10ea bow & arrow
10ea weighted jack knives

7X
7 push press
7 deadlift
7 atomic pushups
7 RDL

FRIDAY 5-29-26
2X
25 slam ball
25ea walking lunges
25 inv ring row
25ea step-ups
75 sec wall sit
25 calorie row

2X
10ea halo shdr rotation
10ea rainbow shdr rotation
20 curls
20 skull crushers

MONDAY 5-18-26
Dumbbell supersets:
2 sets, 15 reps each

Front squat
Biceps curls

Pushups
Bentover back fly

Split-squat
Upright row

Chest fly
Bentover fly

RDL
Skull crushers

TUESDAY 5-19-26
4X
10ea sidewinders
125 jumprope sgl
60 sec plank
2 min row
25 Abmat situps
3 min treadmill

WEDNESDAY 5-20-26
5X
35ea Battlerope alt sgl
15 KB swings
10 seated DB SHDR press
10ea DB step-ups

3X
15 DB DL triple ext.
15 hanging leg raise
15 DB lateral raise

THURSDAY 5-21-26
2X w/ bands
15 modified candlestick
15ea hydrant
20ea bent knee hip ext
25 ad/abduction
20ea lateral band step

3X
7ea lateral skater plyo
10ea DB curtsey lunge
15 ball bridge
15 ham curls
15 knee tucks
15 back ext band splitters
10ea oblique ball situp

FRIDAY 5-22-26
5X
5ea DB sn**ch
5 box jumps
5 pullups

3X
12 supine OH pullovers
12ea DB walking lunge
12 inv ring row

3X
35 physio ball crunch
12 barbell drag curl
12 DB tri kickback