Warm-Up (10 min) 2 rounds 200 m jog 10 good mornings (PVC) 10 glute bridges 10 inchworms 20 mountain climbers Strength (15 min) Deadlift 3 sets: 3 – 3 – 3 building Accessory: 3 rounds 12 kettlebell swings 20-sec plank hold Team Workout (20 min) Ascending Ladder (HIIT) 20 min cap Partner format: split however. 2 deadlifts (225/155) 2 burpee over bar 2 sit-ups Add 2 reps every round. Example: 2-2-2 4-4-4 6-6-6 etc. Teams move fast early → brutal late. C ool Down (5–8 min) Hams

Warm-Up 3 rounds 250 m row 10 ring rows 10 push-ups 15 band pull-a parts 20 jump rope Strength (15 min) Bench Press 5 sets: 5 reps building each set Between sets: 10 hollow rocks 0:30 sec hold 10 banded face pulls Team Workout (16 min) Relay Style Every round both partners complete: 16 wall balls 12 burpees 10 toes-to-bar 50 m sprint to parking gate Score = rounds. Cool Down

W arm-Up (10 min)2 rounds: 200 m partner jog 10 air squats 10 alternating reverse lunges 10 push-ups 20 jumping jacks Then: 10 goblet squats 10 empty bar back squats Strength (15 min) Back Squat Build to 5 heavy reps Then: 3 sets 5 back squats @ ~75% 10 banded glute bridges Team Workout (20 min) AMRAP 20 – I Go / You Go 12 DB thrusters 10 pull-ups 12 box jumps 200 m run Split reps, but run with med ball. Score = rounds. Cool Down (5–10 min) Pigeon stretch Couch stretch Quad s