16/02/2026
BUILD
General Warm Up
A) Strength – 3 Couplet Sets:
8/10/12 x Barbell Box Squats
8/10/12 x DB Goblet Squats
B) Strength – 3 Super Sets:
12-10 x Incline DB Chest Press
5-3 x Clean Grip Barbell Deadlifts
C) Conditioning – 3 Sets (:40 On/:20 Off):
Station 1: Reverse + Front Lunges
Station 2: Around the Worlds
Station 3: Weighted High Jumps
Station 4: Plank Hold
WOMEN ONLY
BUILD
General Warm Up
A) Strength – 3 Couplet Sets:
8/10/12 x Barbell Squats
8/10/12 x Squat Jumps
B) Strength – E2.30M x3
12 Incline DB Chest Press
8-10/side Single Leg Deadlifts
C) Conditioning – 3 Sets (:30 On/:15 Off):
Station 1: BW Walking Lunges
Station 2: Around the Worlds
Station 3: Banded Pallof Presses
Station 4: Boat Hold
