Monday 06/08/26

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