Friday 29/05

PART A - Conventional Deadlift

15-Minute Window

• Build to working weight with 2–3 warm-up sets

• Then perform 3 sets of 5 reps using 75% 3RM or RPE7

• Rest 2:00 between sets.

PART B - Lower Body Superset

12-Minute Window

B1. 6 x DB Reverse Lunge ( Each Leg)

B2. 10 x DB Seated Good Mornings

• Rest 1:30 between sets

PART C - ACCESSORIES

AMRAP 9 Minutes

6 Offset DB Pogos (Each Side)
10 Single Arm DB Rows (Each Arm)
10 Bent Knee Overhead Plate Sit Ups