Build Block:
Deadlift 10-8-6;
Push Press 10-8-6
Burn Block:
AMRAP 20 Minutes (Zone 2 pacing – smooth, non-fatiguing)
10 Dumbbell Romanian Deadlifts (light-moderate load, 30X1 tempo)
6 Dumbbell Z Presses (seated strict press, light DBs)
10 Alternating Step-Back Lunges (bodyweight or light DBs)
30-45s Wall Walk Hold OR Box Pike Hold (inverted shoulder stability)
8 Bird Dogs (each side) (control core & glutes)
100m Easy Row, Ski, or 30s Bike
Boost Block:
“Diane Press” (Modified)
For Time:
21-15-9
Deadlifts (225/155#)
Push Press (95/65#)
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