Thursday 03/19/26

Warm-Up (10 min)

2 rounds

200 m jog

10 good mornings (PVC)

10 glute bridges

10 inchworms

20 mountain climbers

Strength (15 min)

Deadlift

3 sets:

3 – 3 – 3 building

Accessory:

3 rounds

12 kettlebell swings

20-sec plank hold

Team Workout (20 min)

Ascending Ladder (HIIT)

20 min cap

Partner format: split however.

2 deadlifts (225/155)

2 burpee over bar

2 sit-ups

Add 2 reps every round.

Example:

2-2-2

4-4-4

6-6-6

etc.

Teams move fast early → brutal late.

Cool Down (5–8 min)

Hamstring stretch

Figure 4 stretch

Child’s pose