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

Warm-Up 3 Rounds: 10 PVC pass throughs 10 empty-bar RDLs 10 band pull-aparts 5 push presses Workout 15-Min AMRAP 10 Wall Balls 10 Box Jumps 10 Cal Bike or Cal Row Benchmark Barbell Complex 5 Rounds For Time:Unbroken 5 Deadlifts 5 Hang Power Cleans 5 Push Presses Moderate weight: 95/65 (scale accordingly) Record time. Core Finisher 3 Rounds: 20 Toe Touches 15 Sit-Ups 45-sec Plank

Warm-Up 2 Rounds: 200m run together 20 med-ball passes 10 synchronized squats 10 synchronized lunges Benchmark :Team Cindy 20 Minutes AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats Teams of 2 One athlete works at a time. Record: Total rounds & Total reps Partner Core 3 Rounds 20 Sit-Ups (partner hold and throw med ball) 20 Russian Twists 1-Min Plank