FOUNDATIONS

2 rounds not for time • 500 m easy row • 10 Bodyweight Squats • 8 World’s Greatest Stretch (4/side) • 10 Glute Bridges • 10 Scapular Push-ups • 20 m Walking Lunges • 20 m High Knees

Circuit

4 Rounds A1. Goblet Squat × 10 A2. Dumbbell Bench Press × 10 A3. Chest-Supported DB Row × 10 Rest 60–75 sec These are all done in superset format, meaning you do 10 squats, 10 bench presses and 10 rows, then it's a break. Purpose: Build full-body strength with perfect technique.

Hybrid Circuit

4 Rounds • 400 m Run (outdoors or treadmill) • 12 Kettlebell Swings • 10 Box Step-ups (each leg) • 250 m Row • Rest 90 seconds Goal: Keep a steady pace. Avoid sprinting the first round.

Block 3-Core and Carry

3 Rounds • DB Farmer's Carry × 30 m (pick a manageable weight, not too heavy to begin with) • Pallof Press × 12/side • Side Plank × 30 sec/side

Block 4-Engine Flush

8-Minute AMRAP ( Complete as many rounds as possible of the following exercises with an 8 minute timer) • 8 Wall Balls • 8 Burpees • 8/6 Calories on SkiErg or Bike • 100 m Run Stay smooth and consistent. This isn’t a race.

Cooldown

Cooldown • Hip Flexor Stretch × 60 sec/side • Pigeon Stretch × 60 sec/side • Child’s Pose × 60 sec • Thoracic Rotation × 10/side

🔥 Warm-Up (2 Rounds) • 5 min easy Bike or Row • 10 Bodyweight Squats • 10 Band Pull-Aparts • 10 Hip Hinges • 8 Push-ups • 10 Reverse Lunges (5/leg) • 20-second Dead Hang

Trap Bar Deadlifts

5 x 5 @ 7

3 Rounds • Incline Dumbbell Bench Press × 10 • Pull-Ups (or Assisted Pull-Ups) × 6–10 Rest: 60–90 seconds between rounds. You can do these 2 exercises as a superset but it's not necessary. If regular pullups are too difficult switch to chin ups or band assisted ( see video)

3 Rounds • Half-Kneeling Single-Arm Dumbbell Shoulder Press × 8/side • Single-Arm Dumbbell Row × 10/side • Face Pulls × 15 Rest: 60–90 seconds

3 Rounds • Pallof Press × 12/side • Suitcase Carry × 25 m/side • Bird Dog × 8/side (3-second hold) Take your time with these ones. No need to rush. Work on your form and keep your back straight as possible.

EMOM x 8 Minutes Minute 1 • 10/8 calories SkiErg or Row Minute 2 • 10 Burpees If you still have gas in the tank, you can finish with this little 8 minute EMOM. Every minute switch from row or skierg to burpees. Whatever time left in your minute is your rest time.

Cooldown • Hamstring Stretch – 60 sec/side • Hip Flexor Stretch – 60 sec/side • Lat Stretch – 45 sec/side • Thoracic Rotations – 10/side • Box Breathing – 2 minutes

🔥 Warm-Up (10 Minutes) 2 Rounds • 500 m easy Row • 10 Walking Lunges • 10 Air Squats • 10 World’s Greatest Stretch • 20 High Knees • 20 Butt Kicks

4 Rounds • 500 m Row • 400 m Run Rest: 90 seconds after each round. Goal: Hold a consistent pace throughout. Every round should finish within 10–15 seconds of the previous one.

3 Rounds • 12/10 Calories SkiErg • 15 Wall Balls • 30 m DB Farmer Carry • 60-second Recovery Walk Move continuously with smooth transitions.

3 Rounds • Palof Press × 12/side • Dead Bug × 10/side • Side Plank × 30 sec/side For the Dead bugs, you can do just bodyweight or take some light dumbbells.

6-Minute AMRAP • 6 Burpees • 8 Box Step-Ups • 10/8 Calories Echo Bike Stay at 80–85% effort. You should finish knowing you could have done one more round.

• Easy walk – 3 minutes • Hip Flexor Stretch • Hamstring Stretch • Calf Stretch • Thoracic Rotation • Box Breathing × 2 minutes

Ease into this athletic builder workout by completing the following for 2 rounds: 3 min easy Echo Bike 10 Bodyweight Squats 10 Reverse Lunges 10 Leg Swings (each) 10 Arm Circles (forward/backward) 20 m High Knees 20 m Butt Kicks 20 m Carioca

4 Rounds (Superset) Complete 6 box jumps, then immediately into medicine ball slams. B1.Box Jumps × 6 B2. Medicine Ball Slams × 10 Rest 60–75 sec For box jumps: 24"/20" For Med ball slams: 20 lbs/14lbs Goal: Every rep should be explosive. Stop before your power drops off.

3 Rounds (Superset) C1.Dumbbell Push Press × 8 C2. DB or KB Goblet Squat × 10 C3. TRX or Ring Rows × 12 Rest: 75 seconds in between rounds.

3 Rounds 200 m Run 10 Kettlebell Swings 8 Burpees 30 m Heavy Farmer's Carry Rest: 60–90 seconds in between rounds Stay smooth. This is about moving well under moderate fatigue.

3 Rounds Standing Palof Press with rotation × 12/side Single-Arm Farmer's walk × 30 m/side Side Plank with Reach-Through × 8/side

Hip Flexor Stretch Glute Bridge Calf Stretch Thoracic extension on foam roller Deep Breathing × 2 minutes For these stretches, take the time you need to complete each one. No rush and don't skip them.

2 Rounds (8-10 min to complete) 500 m easy row 10 Air Squats 10 Walking Lunges 10 Push-Ups 10 Band Pull-Aparts 20 m High Knees 20 m Lateral Shuffle

Back Squat

5 x 5 @ 7

4 Rounds C1. Dumbbell Bench Press × 10 C2. Pull-Ups (or Lat Pulldown) × 8–10 C3. Walking Dumbbell Lunges × 10/leg Rest: 90 seconds between rounds. Complete all three exercises then rest. Repeat 4 times.

***Benchmark circuit*** Complete all 3 rounds as fast as possible, using proper form. Little to no rest in between rounds. Use a timer or your watch to calculate your time. Pace yourself accordingly, specially when you get to the burpees which will spike your heart rate. 3 Rounds 500 m Row 15 Wall Balls 6kg/9kg 30 m DB Heavy Farmer Carry 10 Burpees Rest: 2 minutes Goal: Keep each round within 20 seconds of the previous one.

Hamstrings – 60 sec/side Hip Flexors – 60 sec/side Glutes – 60 sec/side Thoracic Rotation – 10/side Box Breathing – 2 minutes