Strength Block:
Superset A – Lower Body & Glutes (Accessory to Deadlift)
A1. Back squat or goblet squat 3 x 10
A2. Strict DB shoulder press 3 x 8
Rest: 60–90 sec
Superset B – Chest & Upper Back (Accessory to Bench & Pullups)
B1. Dumbbell Press – 3 × 10
B2. Pullup or ring rows – 3 x 8
Rest: 60–75 sec
HIIT Block:
15 min AMRAP
200 m row
10 DB thrusters
12 walking lunges
15 KB swings
20 slam balls
25 single unders
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