Warm-Up 2 Rounds 400m Easy Run 20 High Knees 20 Butt Kicks 10 Walking Lunges Skill :Pacing Practice 3 Rounds 200m Row 30 sec Recovery Walk Focus: Consistent effort. Strength Single Leg Capacity 4 Rounds 12 Step-Ups/leg 12 RDLs 18 Weighted Box Step Up Accessory 3 Sets Side Plank x 30 sec/side Db Leg Lifts x 15 Conditioning 3 Rounds 400m Run Rest 45 sec Goal: Consistent pacing throughout.

Warm-Up 3 Rounds 200m Run 10 Ring Rows 10 Scap Pull-Ups 20-sec Hollow Hold Skill Prep 2 Rounds: 5 Beat Swings 5 Hollow Rocks 5 Arch Holds Strength: Choose Appropriate Level Advanced 5 x 3 Strict Pull-Ups Intermediate 5 x 5 Banded Pull-Ups Beginner 5 x 8 Ring Rows Accessory 3 Rounds A1. Single Arm DB Row x 12/side A2. Hollow Hold x 30 sec A3. Banded Face Pulls x 15 4 rounds for time or 12 min time cap 6 Pull-Ups 12 Push-Ups 12 Weighted Sit Ups 100m Burden Run

Warm-Up 3 Rounds 250m Row 10 Air Squats 10 Glute Bridges 10 Walking Lunges 10 Barbell Good Mornings Movement Prep Barbell Prep 2 Rounds: 5 Tempo Air Squats (3 sec down) 5 Goblet Squats 5 Empty Bar Front Squats Strength Front Squat 5 x 5 @ 75-80% of Benchmark 3RM Rest 90 sec minutes between sets. Focus: Bracing Consistent depth Aggressive drive from the bottom Accessory 3 Sets: A1. Bulgarian Split Squats x 10/leg A2. Banded Monster Walks x 20 steps A3. Weighted Plank x 30 sec