Build Block:
“Push / Hinge / Core” (3 Supersets, 3 Rounds Each)
Work for quality. Rest 60–90 seconds between rounds.
🔹 Superset A:
A1: DB Z-Press – 8–10 reps (Tempo 3010)
A2: Hollow Hold or DB Dead Bug – 30 sec
🔹 Superset B:
B1: DB Romanian Deadlift – 10–12 reps (Tempo 2020)
B2: Glute Bridge March or Hip Thrust Hold – 30 sec
🔹 Superset C:
C1: DB Hammer Curl to Press – 10–12 reps
C2: Side Plank + DB Row – 10/side
Boost Block: “Push It Real Good”
For time:
21-15-9
Dumbbell Push Press (light-mod: 35/25 lbs)
Cap: 8 minutes
Goal Time: 5–7 minutes
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