Warm-Up 2 Rounds: 400m easy run 20 jumping jacks 10 lunges 10 high knees Benchmark 2000m Row Record: Time 1 Mile Run Workout Every 4 Minutes x 4 Rounds 12 KB Swings 12 Goblet Squats 12 Sit-Ups Remaining time = recovery Core Finisher 3 Rounds: 15 Bicycle Crunches 30-sec Plank 12 Plank Pulls

Warm-Up 3 Rounds: 250m row 10 ring rows 10 scap pull-ups 20-sec hollow hold Benchmark Pull-Up Test Choose: Max Strict Pull-Ups OR Max Banded Pull-Ups OR Max Ring Rows in 2 min Record result. Workout 12-Min AMRAP 6 Pull-Ups/Ring Rows 12 Push-Ups 18 Air Squats Core Finisher 4 Rounds: 10 V-Ups 20 Flutter Kicks 20-sec Hollow Hold

Warm-Up 3 Rounds: 200m run 10 air squats 10 glute bridges 10 walking lunges 10 banded good mornings Movement Prep 2 rounds: 5 empty-bar front squats 5 tempo squats (3 sec down) 5 squat jumps Benchmark Front Squat 3RM Build over 15-20 minutes to a heavy set of 3. LEG FINISHER 4 Rounds For Time: 12 DB Front Rack Lunges 15 Box Jumps/Step Ups 8 Burpees 200m Run Cap: 15 min Core Finisher 20 Russian Twists 15 Sit-Ups 30-sec Hollow Hold