Day Focus Warm-Up (10mins) Main Workout (40-45 mins) Cooldown (5-10 mins)

- Bear Crawl (20 steps)

- Pigeon Pose (30s/side)
- Deep Squat Hold (30s) - Back Squat: 4x6-8 @ 70-75%, 2m rest
- Forward Fold (30s)
Day 1 Strength (Lower) - Hip Circles (10/side) - Deadlift: 4x5-7 @ 75-80%, 2m rest
- Single-Leg Balance (30s/side)
- Banded Clamshells (10-12/side) - DB Lunges: 3x10-12/side, 90s rest
- Foam roll quads, hams
- Lateral Walks (10 steps/side)

- Inchworm to Push-Up (5)

- DB Bench Press (3-1-1): 3x10-12, 90s rest - Thread-the-Needle (30s/side)
- Scap Pull-Ups (10)
- 1-Arm DB Row (3-1-1): 3x10-12/side, 90s rest - Child’s to Cobra (5)
Day 2 FBB (Upper) - Thoracic Bridge (5/side)
- Filly Press: 3x10-12/side, 90s rest - Wall Angels (10)
- Band Pull-Aparts (15)
- Lateral Raises + Face Pulls: 3x12-15, 60s rest - Foam roll lats, shoulders
- Y-T-I Raises (10 each)

AMRAP (20m):
- Spiderman Crawl (10 steps)
- 10 KB Swings (16-24kg)
- Ape Walk (10/side) - Cat-Cow to Lizard (30s/side)
- 8 DB Thrusters (15-25lb)
- Squat to Stand (10) - Spinal Twist (30s/side)
Day 3 CrossFit MetCon - 6 Pull-Ups (or ring rows)
- Dead Bug (10/side) - Bird Dog (10/side, 2s hold)
- 20 Air Squats (5-7 rounds)
- Hip Flexor March (10/side) - Stretch hips, lats
- Jump Rope (2m)
- Plank w/ Shoulder Tap: 3x30s, 60s rest

- Optional: Crawls (bear, crab, ape, 10m)

- Rolling Sit-Through (5/side)
Day 4 Rest/Active Recovery - Band Pull-Aparts (15) - Rest or: Yoga (10m, sun salutations, hip openers), Walk (10-15m) N/A
- Clamshells (10/side)
- Dead Bug (10/side)

- Scap Push-Ups (10)

- Incline BB Bench: 3x8-10, 2m rest - Forward Fold (30s)
- Lateral Crawl (10 steps/side)
Bro Split (Chest, - Lat Pulldown: 3x10-12, 90s rest - Thread-the-Needle (30s/side)
Day 5 - Arm Circles (10/side)
Back, Arms) - Chest Flys + Straight-Arm Pulldown: 3x12-15, 60s rest - Scap Wall Slides (10)
- External Rotations (10-12/side)
- Bicep Curls + Tricep Pushdowns: 3x12-15, 60s rest - Foam roll chest, upper back
- Wrist Circles (10/dir)

Primal: 3 rounds:
- Bear to Crab (10)
- Prone Swimmer (10)
- Ape Walk (10/side), 60s rest

- Crab Walk (20 steps) FBB:

Primal + FBB + - Rolling Get-Up (5/side) - Goblet Squat (3-1-1): 3x10-12, 90s rest - Figure-4 Stretch (30s/side), Lizard Pose (30s/side)
Day 6 Prehab (Lower + - Deep Squat Hold (30s) - Bulgarian Split Squat (2-1-1): 3x10-12/side, 90s rest - Hamstring Stretch w/ Band (30s/side)
Core) - Banded Glute Bridge (15, 2s hold) - 1-Leg Glute Bridge: 3x12-15/side, 60s rest - Foam roll glutes, lower back
- Side-Lying Hip Raise (10/side)
Prehab: 3 rounds:
- Copenhagen Plank (15-20s/side)
- Pallof Press (10/side)
- Tibialis Raise (15), 60s rest
- Core: Hanging Knee Raises: 3x12-15, 60s rest

- Optional: Crawls (10m), Rolling Sit-Through (5/side)

Day 7 Recovery - Y-T-I Raises (10 each), Bird Dog (10/side), Lateral Walks (10 - Rest or: Yoga (10m), Walk (10-15m) N/A
steps/side)