FORGE| Week 4 Day 3| FullBody Conditioning

Because you are repeating week 1 intensity, your goal is to increase weights used this week as you have more built in rest. This session delivers 10 full-body conditioning moves in 45-second bursts with 30 seconds rest, blending strength, power, and cardio in one efficient workout. You’ll repeat 2-3x! You’ll hit every major muscle group with compound patterns like lateral lunges to press and B-stance swings, challenge your stability with gorilla rows and kneeling curl-to-press, and build explosive power with medball slams, tosses, and skaters. Just like our last training phase, this workout keeps the heart rate high while training mobility, coordination, and balanced strength, perfect for building muscle endurance and athletic conditioning in one session. If you would like to add the running before or after this workout in place of an extra round you can do that instead of on upper body day!