Warm-Up 3 Rounds 250m Bike 10 Push-ups 15 Band Pull-Aparts 10 Face pulls 10 Scap Push-ups Movement Prep Empty Bar Bench x10 Moderate x8 Moderate x5 Strength Bench Press 5 x 5 Slow down, explode up! Accessory 3 Sets A1. 10 DB Flys A2. Chest Supported Rows x 12 A3. Banded Face Pulls x 20 Workout Every 5 Minutes x 4 Complete: 15/12 Cal Bike 12 Devil Press 9 Toes-to-Bar Rest remaining time.

Warm-Up :3 Rounds 250m Row 10 Air Squats 10 PVC Pass Throughs 10 Empty Bar Front Squats 5 Strict Press Movement Prep 2 rounds: 5 Front Squats 5 Push Press 5 Thrusters (empty bar) Strength Thrusters 5 x 5 Goal:Build to a challenging set without jeopardizing form Rest: 90 sec to 2 minutes Accessory 3 Sets A1. Front Rack Bulgarian Split Squat x 8/leg A2. Single Arm DB Strict Press x 10/arm A3. Hollow Hold x 30 seconds Workout 12 Minute AMRAP 10 DB Squat Snatches 12 Lateral Bar

Warm-Up 3 Rounds 250m Row 10 Glute Bridges 10 Good Mornings 10 Bird Dogs 5 Inchworms Strength Deadlift 5 x 5 75-80% effort Focus: Bar path Bracing Consistent setup Accessory 3 Sets A1. Romanian Deadlift x 12 A2. Donkey kicks with band each leg 12 reps A3. Heavy Farmer Carry x 100 ft Workout For Time 21-15-9 Deadlifts (light/moderate) Sit-Ups After Each Round: 100m Farmers Carry Cap: 15 Minutes Core Finisher 3 Rounds 30 sec Plank 30-sec Hollow Hold 30-sec Superman Hold Go Home