Big Lift: Strict Press 5-4-3-2-1 building to a heavy single. Rest 2-3min between sets.
HIIT Couplet: Pyramid: 1-2-3-4-5-4-3-2-1 reps of: DB push press (35/20lb) + strict pull-ups (or banded). Scaling: ring rows for pull-ups.
Accessory Circuit: 3 rounds NFT: 12 DB lateral raises, 15 face pulls (band), 20 hollow rocks
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