General (3–4 min) – Just Move & Flow!

2:00 Cardio Choice

1:00 PVC Pass-Throughs

1:00 Empty Bar Bench Press (smooth tempo)

Specific (5–6 min) – Start to Prime Bench & Lunges!

3 ROUNDS…

5 Empty Bar Bench Press (add load each round)

6 Alt. Bodyweight Lunges

6 Incline Push-Ups (on bench)

30 Alt. DB Goblet Lunges (50/35)

15 Hand Release Push-Ups

30 Walking Lunges

15 Push-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)

20 Alt. DB Goblet Lunges (35/20)

15 Push-Ups

20 Walking Lunges

15 Knee Push-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Alt. Piked Calf Stretches

*Feet on ground.

(No Measure)

Pausing Clean Deadlift*

*Pause just off the floor, below the knees, and above the knees. Complete at 70-80% heaviest Power Clean.

(Score is Weight)

10 Single Arm KB Swing (R)

15 V-Ups

10 Single Arm KB Swing (L)

15 Up-Downs

30 Plank Alt. Hip Taps

(No Measure)