Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift 5 x 4 @ moderate heavy 12-Russian KB Swings 12 - side steps with band 90 sec rest 12-EMOM - work 40 sec R/R 20 sec Row T2b or KTC Ice skaters

Warm Up 2 rounds 10 body circles 5/5/ wach way 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Push Press 4x4 - moderate weight 12 Shoulder Taps Rest 90 sec 3 rounds 30 sec on /30 sec off Min 1:Push-Ups Min 2: V-Up Min 3: Plank Rest 1 min Max Min Burpess

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 3 @ heavy load Rest 90 sec AMRAP 12 Min 6 DB Power Cleans moderate 8 Toes-to-Bar (scale knees) 200 m Run or 250 m Row