WU: 1 machine 10 squat 20 shoulder taps 20 jumping jacks 10 knee raises WOD: A: 21-15-9 DB squat clean DB box step up Cal B: Every 1:30 (40s rest) x6 5 burpees 10 WB Max distance Row C : X 4 10 push ups 10 weighted sit-ups 10 shuttle run 10m farmers carry

⚡ WU 10 Deep Squats 10 Knee to Floor 10 Glute Bridges (hold 2s at top) 10 Reverse Lunges (each leg) 20 Mountain Climbers 30s Deadbug Hold Phase 2 (Strength Endurance) 🍑 GLUTES & ABS CIRCUIT ×5 1️⃣ BB Hip Thrusts - 10 (pause 1s at top, 3s slow down) 2️⃣ DB RDL - 10 (3s eccentric) 3️⃣ Walking Lunges - 12 each leg 4️⃣ DB Hamstring Curls - 12 5️⃣ KB Swings - 12 6️⃣ Single-Leg Glute Bridge Hold - 20s/leg 1' Rest between rounds 🔥FINISHER ×3 • Hanging Knee Raises - 15 reps •

STRECHING & MOBILITY