Big Lift: Weighted Pull-Up 5-4-3-2-1 — add load via belt, vest, or DB between legs. Scaling: strict banded pull-ups or negatives.
HIIT Couplet: AMRAP 10min: 12 ring rows (feet on box), 10 DB push-ups to row (35/20lb, alternating). Scaling: feet flat for ring rows.
Accessory Circuit: 3 rounds NFT: 10 single-arm lat pull-down (band), 12 zottman curls (DB), 20 side plank hip dips/side
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