Warm-Up: 3 rounds: 10 glute bridges, 10 good mornings, 10 roll N' reach Then: 2x5 Sumo Deadlifts with light weight Strength: Sumo Deadlift 4x4 @ 65% (smooth reps, focus on speed and hip drive) Accessory: 3 rounds: 12 single-leg RDLs (each leg), 15 band hamstring curl, 20-sec plank hold Workout 5 Rounds for time: 12 KB Swings (moderate) 9 Burpees 6 jumping pull up Cool Down: 1-min hamstring stretch per side Low back rotation stretch

Warm-Up: 2 rounds: 10 air squats, 10 walking lunges, 10 glute bridges, 30-sec plank Then: 2x5 tempo squats (3-sec down) with empty bar Strength: Back Squat 4x5 @ 65% (control tempo, pause 1 sec at bottom) Accessory: 3 rounds: 10 step-ups (each leg), 12 DB Romanian Deadlifts, 30-sec wall sit Workout (12-Min AMRAP) : 8 Devils Press (light DB) 10 Jumping Lunges 200m Row Cool Down: 1-min pigeon stretch per side 1-min quad & hip flexor stretch

Team “Finisher Friday” Warm-Up: 3 rounds: 10 med ball cleans, 10 push-ups, 100m jog Accessory: 3 sets of 10 DB glute bridges 5/5 each leg Workout (Teams of 2 – 22 Min Cap): Buy-In: 400m Run (together) Then 5 Rounds (split reps): 20 Wall Balls 20 KB Swings 20 Jumping Lunges Finish with 400m Run together