Strength Part A (20 min)
Every 3:00 × 5 sets – Front Squat 3 reps @ 70–80%
Beginner: Goblet Squat (3–5 reps, focus on posture)
Intermediate: Build from Week 1–2 back squat base (~70–75%)
Advanced: 70–80%, optional 2-sec pause on first rep
Strength Part B / Accessories (20 min)
3–4 Rounds:
10 Bulgarian Split Squats / leg
12 Glute Bridges or Hip Thrusts
:30–:40 Wall Sit
Scaling:
Reduce volume or perform step-ups instead of split squats.
