11/4/2026

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

🏋️ Part A: Strength Block

• Deadlift – 3 sets x 5 reps (Heavy)
• Close Grip Bench Press – 4 sets x 8-10 reps (Moderate-Heavy)

⏱️ Part B: Conditioning Block (AMRAP 10 Minutes (As Many Rounds As Possible))

• Rower – 500m Row (High Intensity)
• Dumbbell Hang Clean – 10 reps
• Clean and Jerk – 5 Reps (Fast & Powerful)