Warm Up
3–4 min easy bike or row

2 sets
5 CARS (each leg)
“Poopy Pants Dance”

1 set
5 Bodyweight squat w/ 3-sec pause

Goblet squat ramp
3 reps at each bell with tempo and pause

Strength & Accessory
Strength

Tempo Back Squat
Build to 2 strong sets of 5

3-sec down, 1-sec pause

RIR 2-3

Back-off set @ ~90%

Accessory 2rounds

Split squat (controlled) 6–8/side
Nordic Curl 8–10
Side plank 30–40s

Conditioning
8minute bike/row
:30 Easy (Nasal Breathing)
:30 Moderate/Hard

Row
Easy @ 20-22spm
Moderate @ 24+ SPM

Bike
Easy @ damper 1
Moderate @ damper 7-8 @ 100+rpm