3 x 15, building

GOALS + GUIDANCE: Focus on control and full range of motion, pausing briefly at the top of each rep to squeeze the glutes. Start with a moderate weight and build each set (no bouncing or arching your lower back). The goal is to feel a strong glute contraction and keep the reps smooth and unbroken.

AMRAP 10

10 Pull Ups

15 Box Jumps

MCx: 24″

MAx: 5 (band), 20″

MVx: ring rows, step up 24/20

GOALS + GUIDANCE: Aim to complete pull ups unbroken early, then quick breaks if needed. Find a sustainable rhythm on the box jumps, stepping down to control your breathing. Move continuously for the 10 minutes. Target 5–7 rounds.