Build Block:
deadlift 5-4-3-2-1;
push press 5-4-3-2-1
Burn Block:
AMRAP 20 Minutes (steady, smooth pace – not for rounds)
1:00 Row or Ski Erg (Zone 2 effort)
→ Smooth pulls to decompress spine & lats
10 Dumbbell RDLs (light weight, tempo: 30X1)
→ Re-lengthen hamstrings, low load
10 Banded Pull-Aparts or Reverse Flys
→ Mid-back & rear delt activation to rebalance pressing
6-8 Half-Kneeling DB Presses (each side, strict control)
→ Light press from stable base, resets shoulder path
30-sec Wall Sit or Glute Bridge Hold
→ Gentle lower body tension and blood flow without loading spine
30-sec Forearm Plank or Bird Dog (each side)
→ Core activation with midline control, no strain
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