🔥 Warm-Up:
5-10 Minutes of dynamic stretching: Arm circles, leg swings, bodyweight squats, and jumping jacks.
🏋️ Part A: Strength Block
- Front Rack Lunge – 4 sets x 8 reps (Moderate-Heavy)
- Close Grip Bench Press – 4 sets x 8-10 reps (Moderate-Heavy)
⏱️ Part B: Conditioning Block (No Time Cap, as much work as you wanted)
- Sit Up – 20-25 Reps
- Assault Bike – Calorie sprint
- Med Ball Slams – 15 slam reps
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