Big Lift: Romanian Deadlift 10-10-10-10 with 3-sec eccentric
HIIT Couplet: Pyramid 1-2-3-4-5-4-3-2-1: KB deadlifts (2×53/2x35lb) + hand-release push-ups.
Accessory Circuit: 3 rounds NFT: 12 glute-ham raises (or banded Nordic curls), 15 side-lying clamshells/side, 20 toe touches (lying, reach to ceiling)
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