Build Block:
back squat 8-5-3-3-3;
push press 8-5-3-3-3
Boost Block:
“Posterior + Plank”
3 Rounds for Quality:
10 tempo back extensions (2-1-2)
12 DB glute bridge floor presses (light–moderate DBs)
20-sec front plank (knee tuck across)
20-sec left side plank (dip option)
20-sec right side plank (dip option)
30:40:60 with equal recovery
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