11/1/2026

🔥 Warm-Up

5-10 Minutes of dynamic stretching: Arm circles, leg swings, bodyweight squats, and jumping jacks.

💪 Part 1: Strength Block

• 1. Back Squat (Legs (Quadriceps, Glutes))
  ↳ 4 sets x 8 reps (Moderate-Heavy)
• 2. Deadlift (Posterior Chain (Hamstrings, Glutes, Back))
  ↳ 3 sets x 5 reps (Heavy)

⚡ Part 2: Conditioning — 5 Rounds for Time (Complete as fast as possible with good form)

• 1. Kettlebell Swing (Glutes & Hamstrings)
  ↳ 20 Reps
• 2. Burpees (Full Body)
  ↳ 15 Reps
• 3. Run (Cardiovascular System)
  ↳ 400m Run (High Intensity)