Big Lift
Deadlift: 5 sets of 5 reps at 75-80% 1RM, focusing on explosive speed off the floor.
HIIT Couplet
12-minute Pyramid AMRAP: 2, 4, 6, 8… reps of calorie assault bike and dumbbell renegade rows (50/35 lbs).
Accessory Circuit
3 rounds non-for-time: 10 heavy farmer’s carries (50m), 15 weighted glute bridges, 20 deadbugs.
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