Warm-Up – 12 min 12 Air squats (2-sec pause at bottom) 10 Banded glute bridges 10 Reverse lunges 30 sec Dead bug hold Empty Barbell Flow (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Back Squat – 15 min 5 × 5 @ moderate-heavy Last set should feel challenging but clean Rest 90 sec Accessory – Superset (4 rounds) 8 Front-foot elevated split squats (each leg) 10 KB lateral lunges (alternating) Rest 60 sec WOD – 14-min AMRAP 12 KB swings (heavy) 10 DB front squats 8 Bur

“Finisher Friday” Warm-Up: 3 rounds: 10 med ball cleans, 10 push-ups, 100m jog Deadlift: 5x5 Accessory: 3 sets of 10 DB glute bridges 5/5 each leg WOD (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

Warm Up: 2 rounds 10 jumping jacks 10 band face pulls 8 empty-bar presses Strict Press 5X5 - Add weight each time Accessory : 3 rounds 10 lateral raises 8 empty barbell back press WOD-3 rounds For Time 15 cal Row 15 DB thrusters 15 toes-to-bar or KTC 5 burpees