22/01/2026
Wednesday | High-Intensity Session
Mobility Warm-Up
Prepares joints and tissues for full-range movement and reduces injury risk.
2 rounds
Down dog x6
World’s greatest stretch x6 / side
Squat → stand → forward fold x6
Activation
Switches on key muscle groups to improve movement quality and control under load.
3 rounds
Banded clamshells x6 / side
Air squats x12
T press-ups x6 / side
Main Block
Builds strength, work capacity, and conditioning while maintaining good movement under fatigue.
5 rounds
• Sumo squat + high pull — 1 min
• Press-ups — 1 min
• Lunges — 1 min
• Banded or bent-over row — 1 min
• Shuttles — 30 sec
• Rest — 40 sec
Cool Down
Brings heart rate down and supports recovery for the next session.
5 min stretch
