🔥Ember Flow- Squats

First: - 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!) 🔥Ember Flow- Squats - 10 Side Plank Hip Abduction per side (hold at the top 2s every rep) - 20 TKE's per side - 10 paused barbell back squats w/ empty bar (hip circle/band optional around knees or ankles) Before iron is forged, embers must burn—light the fire, then unleash the strength! 🔥⚔️

Back Squat˙

4 x 6 @ 60 %

Stiff Leg Deadlifts

3 x 8

Glute Focused Walking Lunge

3 x 10

Leg Extension˙

3 x 15

Ab Wheel˙

3 x MAX

🔥Ember Flow- Bench

First: - 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!) 🔥Ember Flow- Bench - 60s Dynamic Hip Stretch (alternate between sides in plank position) - 10 Per Side Prone PVC T-Spine rotation - 20 Scapular Push-Ups - 30 Band Tricep Push Downs Before iron is forged, embers must burn—light the fire, then unleash the strength! 🔥⚔️

Bench Press˙

6, 6, 6, MAX @ 60 %

Close Grip Bench Press˙

3 x 12

Incline DB Press˙

3 x 12

Reverse Flys˙

3 x 20

Overhead Cable Tricep Extension

3 x 20

Weighted GHR Sit Up

3 x MAX

🔥Ember Flow- Deadlift

First: - 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!) 🔥Ember Flow- Deadlift - 10 per side bird dog w/ row (hold 3s per side) - 10 single sided RDLs (10 w/ weight in L are and 10 w/ weight in R arm but both legs) - 20 banded straight arm pull-downs Before iron is forged, embers must burn—light the fire, then unleash the strength! 🔥⚔️

Deadlift˙

4 x 6 @ 60 %

Bent over Barbell Row

3 x 12

Underhand Lat Pulldown

3 x 15

DB Bicep Curls

3 x 15

Cable Plank Row

3 x 10

🔥Ember Flow- Glutes & Shoulders of Steel

First: - 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!) 🔥Ember Flow- Glutes & Shoulders of Steel - 10 Single leg squats touchdowns - 15 Superman Pulldowns (w/ band or just bodyweight) - 20 "butt walks" forward and back - 10 banded overhead squats (or use light DBs, PVC, or bodyweight) Before iron is forged, embers must burn—light the fire, then unleash the strength! 🔥⚔️

Hip Thrusts

3 x 15

Barbell Overhead Press˙

3 x 10 @ 60 %

Bulgarian Split Squat w/ Rotation

3 x 10

Skull Crusher˙

3 x 15

Seated Lateral Raises

3 x 15

Bench Supported Cable Hip Abduction

3 x 15

Side Plank Knee Tucks

3 x 15

Cardio

1 x 5:00

🔥Ember Flow- GPP

🔥Ember Flow- GPP 🤺 Active Scorpion Stretch 5-10 per side slow - Hold each stretch 5-10s before switching legs 🤺 Deep Squat and Rotation - 10 reaches per side 🤺Lock Clams 25 reps per side - Lie on the side, bottom leg straight, top leg bent, place big toe of top leg behind bottom leg at the Achilles - Roll the pelvis forward at least 45 degrees - From this starting position , top knee is lifted off the ground whilst maintaining toe behind the Achilles 🤺Shoulder Taps 10 reps each side (non-alternating) - Keep hips square to the ground as you tap your shoulder

Russian Kettlebell Swing˙

3 x 20

Push Up

3 x MAX

Cossack Squats

3 x 10

Inverted Row

3 x 10

Cardio

1 x 18:00

THE GAUNTLET 🥊

THE GAUNTLET- Conditioning Option B2 Set timer for 15 minutes and complete as many rounds as possible This is not meant to be something that lays you on the ground but something you can move through consistently with litte rest - 100ft walking with a weight in front of you (sandbag, KB, DB, yoke zercher style) - 100ft walking with weight above head (sandbag, KBs, DBs, barbell w/ hanging weights.. muahha) do both arms at once - 100ft sled rows (if no sled then you 15 band rows simulating the sled row by doing a squat then a row) - 100ft sled drags (if no sled then you can do 60s on the treadmill walking backwards)