Engine Builder — Session 3: Test

The closing session of the block, built around the testing protocol that measures what the first two sessions built — log your numbers here to track progress on future rounds. Minimal equipment: a way to time and pace yourself is all you need. Advanced; complete sessions one and two first so the test result actually means something.

HIIT Finisher: All-Out Rounds

Fifteen minutes, five movements, as many rounds as you can manage — a short, brutal finisher meant to cap off a longer training day rather than stand alone. No equipment. Advanced; pace the first round conservatively or you'll regret it by the third.

Warming Up Is a Skill

A proper warm-up is a skill you build, not five minutes of filler before the real workout starts.

Thoracic Spine Mobility

Rotational and extension drills for the mid-back, aimed at lifters who feel stuck rounding forward under a bar. A foam roller and a mat. All levels; pairs well before an upper-body push session.