11/2/2026

🔥 Warm-Up

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

💪 Part 1: Strength Block

• 1. Barbell Thruster (Full Body)
  ↳ 4 sets x 8 reps (Moderate-Heavy)
• 2. Kettlebell Swing (Glutes & Hamstrings)
  ↳ 4 sets x 8 reps (Moderate-Heavy)

⚡ Part 2: Conditioning — EMOM 9 Minutes (Every Minute on the Minute)

• 1. Deadlift (Posterior Chain)
  ↳ 12-15 Reps
• 2. Bench Press (Chest (Pectorals, Triceps))
  ↳ 12-15 Reps
• 3. Push Ups (Chest & Triceps)
  ↳ 15 reps