Warm-Up-12 min 10 Air Squats (3-sec tempo down) 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 10 Empty-bar Back Squats 2 x 5 Pause Squats (2-sec pause) Back Squat – 15 min Build to 5 x 4 @ moderate load Rest 90 sec between sets Accessory – Superset x 4 rounds 8 Bulgarian Split Squats (each leg) 12 Banded Hamstring Curls REST 1 min after each AMRAP 12 Min 12 KB Swings 8 Box Step Up-(Foot Hovers) 6 Devils Presses 20 DBL Under or 40 Single Cool-Do

TEAM WOD Descending Ladder: 2026 → 20 → 26 → 20 → 26 → 20 → 26 Barbell Complex Power Clean Front Squat Push Press 1 full complex (Example: “20” = 20 power cleans + 20 front squats + 20 push presses) Bodyweight Movement (after each complex set) Box Jump Overs (same rep scheme as barbell) EXAMPLE: Partner A & B split barbell complexes equally Partner A & B split box jump overs equally ➡️ Move to 26 reps ➡️ Continue pattern until completed

As we close out this year, we just want to say how incredibly grateful  we are for each and every one of you. Your consistency, effort, energy, and support are what make this gym more than just a place to work out — it’s a community. You show up even when it’s hard. You celebrate wins together. You push yourselves and each other, and that is something truly special. Thank you for trusting us, for putting in the work, and for being such an amazing group of humans. We are so