Week 36 - Get After It

5 days of high-intensity Get After It workouts

Monday: Concrete Jungle

MetCon - Hardcore

28 min

Intermediate

Lower BodyEngineCore

Warmup

12:00 easy cardio (row/bike/jog)
22 rounds: 8 air squats + 8 reverse lunges (each) + 10 glute bridges + 20 mountain climbers
3Movement prep: 2 x 5 light deadlifts + 2 x 5 light front squats (build to working load)

Exercises

MetCon (For Time) - 4 rounds

Complete 4 rounds for time: 10 deadlifts + 12 front squats + 14 box jumps/step-ups + 200 m run. Choose a load you can move unbroken on deadlifts; keep front squat breathing controlled (brace before each rep). Cap at 22:00.

1 × 4 rounds

Burnout

6:00 density finisher: alternate 30s hollow hold + 30s fast air squats (stay unbroken; breathe behind the brace)