⚒️ Body Tempering Warm Up - Squats

Before a blade can be sharpened, it must first be tempered—heated, shaped, and prepared to handle the edge it’s about to take. Blade Tempering is your foundation. This warm-up is about activating your body, stabilizing your core, and preparing your joints and muscles for the intensity ahead. .... - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) - 10 Hip Airplanes per side (option to weight them w/ KB in opposite arm) - 2x60s rolling plank- hold each position 20s (L side, Front, R Side) - 10 total box jumps* for height to get your legs to wake up w/ explosive power! (break up into 2-3 sets) *can sub for quick explosive air squats

Back Squat˙

5 x 3 @ 75 %

Barbell Goodmorning˙

3 x 6

Constant Tension Step Up

3 x 8

Leg Press

3 x 15

Copenhagen Plank

3 x 10

⚒️ Body Tempering Warm Up - Bench

Before a blade can be sharpened, it must first be tempered—heated, shaped, and prepared to handle the edge it’s about to take. Blade Tempering is your foundation. This warm-up is about activating your body, stabilizing your core, and preparing your joints and muscles for the intensity ahead. .... - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) - 5 per side T-Spine rotations (hold stretch 10s) - 20 Band bench pull-aparts - 15 per arm, bottoms up, single arm KB press (or single arm DB press) Set up your bench position with your back as tight as possible when you do a regular bench press. Go slow and engage the glutes, core, and legs.

Bench Press˙

5 x 3 @ 75 %

Spoto Presses

3 x 6

Dips˙

Face Pull˙

3 x 20

KB Plank Rows

3 x 10

⚒️ Body Tempering Warm Up - Deadlift

Before a blade can be sharpened, it must first be tempered—heated, shaped, and prepared to handle the edge it’s about to take. Blade Tempering is your foundation. This warm-up is about activating your body, stabilizing your core, and preparing your joints and muscles for the intensity ahead. .... - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) - 10 per side staggered stance RDLs - 60s pull-over deadbug

Deadlift˙

5 x 3 @ 75 %

Pendlay Row˙

3 x 6

High to low row/pulldown

3 x 15

Cable Pull Thru

15, 15, MAX

Cable Crunches

3 x 20

⚒️ Body Tempering Warm Up - Lower & Upper

Before a blade can be sharpened, it must first be tempered—heated, shaped, and prepared to handle the edge it’s about to take. Blade Tempering is your foundation. This warm-up is about activating your body, stabilizing your core, and preparing your joints and muscles for the intensity ahead. .... - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) - 20 slow mountain climber stretches (push-up between optional) - 10 Windmills per side - 10 slow Bulgarian split squats w/ rotation (no weight)

High Bar Back Squat

3 x 8 @ 55 %

Barbell Push Press˙

5 x 3

Pull-ups˙

Glute Focused Walking Lunge

3 x 10

Tricep Pushdown˙

3 x 20

Single Arm Cable Rear Delt Fly

3 x 20

Cardio

1 x 10:00

🧊 Cooling the Blade - Option B

🧊 Cooling the Blade - Option B 3 rounds Light to moderate weight—this is about conditioning, not grinding. Circuit: - Forward Sled Drag x 50ft - Backward Drag x 50ft - Lateral Sled Drags x 50ft (per direction) 💤 Rest just as needed between rounds

DB or BB Cursty Lunges

3 x 15

Bottoms up half kneeling KB press

3 x 15

Banded Kettlebell Swing˙

3 x 15

Suitcase Carry˙

3 x 100

Contralateral Bird Dog Rows

3 x 10

🧘‍♀️ Edge Recovery Flow

Repeat this sequence 1-2x Couch Stretch – 1 min/side Pigeon Pose or Figure-4 Stretch – 1 min/side Banded lat stretch – 1 min/side Dowel Shoulder External Rotation - 1 min/side