Big Lift: Barbell Row 5-5-5-5-5 — overhand grip, hip-hinge position. Build to heavy set of 5.
HIIT Couplet: Pyramid 1-2-3-4-5-4-3-2-1: toes-to-bar (or hanging knee raises) + push-ups.
Accessory Circuit: 3 rounds NFT: 10 face pulls (band, external rotation at end), 12 DB rear delt flyes, 20 pallof press holds (5 sec/side)
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