Warm-Up: 3 rounds: 10 glute bridges, 10 banded good mornings, 5 broad jumps Light deadlift warm-up 3x3 BARBELL Strength: Sumo Deadlift 6x3 @ 60–65%, speed reps Accessory: 3 rounds: 10 Good Mornings (barbell), 15 weighted sit ups, 12 plank shoulder taps Workout (AMRAP 12): 10 KB Swings 8 Box Jump Overs 6 Burpees

Warm-Up: 2 rounds: 10 air squats, 10 lunges, 10 KB swings, 30-sec plank Then: empty bar work (3x3 fast squats) Strength: Back Squat 5x3 @ 70% (fast up) Accessory: 3 rounds: 10 curtsy Lunges, 10 DB RDLs, 30-sec wall sit 4 Rounds: For Time 10 DB Renegade Rows 10 Jump Lunges 200m row 30 Dbl Unders

Warm-Up: 3 rounds:10 Roll & Reach 10 KB swings, 10 Mountain Climbers Light 100m jog together Accessory: 3x10 Reverse DB lunges +...