Big Lift
Back Squat: 10-10-10-10-10 volume block at moderate weight (approx 60-65%).
HIIT Couplet
AMRAP 9 mins: 10 medicine ball clean-and-jerks (20/14 lbs), 14 alternating pistol squats (or box step-ups).
Accessory Circuit
3 rounds non-for-time: 12 seated band rows, 15 weighted back extensions, 20 bicycle crunches.
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