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Session intent: Full-body strength + athletic capacity with minimal “cost.” Leave the gym feeling better.

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If life happens: keep the intent (Full-body) and swap to simpler rungs in the Exercise Library. When in doubt: keep the first 2 main moves and skip the rest.

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Time: 35–60 minutes. If rushed: do Primary Block + one carry.

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Warm-Up / Reset (5–8 min)

• Breathing reset (1–2 min)
• Tall-Kneeling Anti-Extension Press (Band) (2 x 6–8)
• Hip Airplane or controlled hip rotations (4–6/side)
• Thoracic Rotation (Open Book) (6/side)

Primary Strength Block

1. DB Front Squat (Double) (or Goblet Squat) — 3 sets x 5–8 reps
2. Push variation (Incline Dumbbell Press or Push-Up (Full)) — 3 sets x 6–10

Secondary Strength Block

1. Hinge variation (Dumbbell Romanian Deadlift (RDL) or Kettlebell Deadlift (from floor)) — 2–3 sets x 6–10
2. Row variation (Seated Cable Row or 1-Arm Dumbbell Row (Bench Supported)) — 2–3 sets x 8–12

Resilience Block

Choose one:

• Carry (Farmer Carry (Light) or Suitcase Carry) — 4 x 20–40m
• Crawl (bear crawl) — 4 x 10–20m (slow + controlled)

Optional conditioning (recoverable)