Warm-Up 3 Rounds: 200m Run 10 Air Squats 10 Walking Lunges 10 Glute Bridges 10 PVC Front Rack Stretch Passes Strength Barbell Front Rack Forward Lunge 95/65 4 Sets: 7/leg Build to a challenging but controlled weight. Focus: Upright torso Knee tracking Front rack position Accessory 3 Sets: A1. Bulgarian Split Squat x 10/leg A2. Banded Lateral Walk x 20 steps A3. Weighted Plank x 45 sec Workout 15-Minute AMRAP 12 Wall Balls 10 KB swings 8 Hand Release Push-Ups 200m Run Go Home

Warm-Up (10-12 min) 3 Rounds 250m Row 10 Air Squats 10 Banded Good Mornings 5 Inchworms Movement Prep 2 Rounds: 8 KB Deadlifts 8 RDLs with PVC 20-second Plank Hold Deadlift 5 x 4 @ 75-80% of 1RM Rest 2 minutes between sets. Core & Stability Superset 3 Sets B1. Single Arm Farmer Carry x 50 ft/side B2. Windshield wipers x12 12-Minute AMRAP 10 Thrusters (light/moderate) 12 Box Jump Overs 14 Sit-Ups 200m Run Suggested Loading: 65/55 Scale appropriately

Warm-Up 3 Rounds 10 PVC Pass Throughs 10 Empty Bar RDLs 10 Push Presses 10 Band Pull Aparts Skill Prep Barbell Complex x 3 3 Deadlifts 3 Hang Cleans 3 Push Presses Strength Every 2 Minutes x 6 Sets 3 Deadlifts 3 Hang Power Cleans 3 Push Presses Accessory 3 Sets A1. DB Bent Over Rows x 12 A2. DB Strict Press x 10 A3. Farmer Carry x 50 ft 3 Rounds 4 Min On/ 1 min off 10 Wall Balls 10 Kb Swings 4 Inchworm