Friday 12/06

PART A - Barbell Hip Thrust

15-Minute Window

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

• Then perform 5 sets of 5 reps using 80% 3RM or RPE8

• Rest 2:00 between sets.

PART B - Lower Body Superset

12-Minute Window

B1. 6 x Landmine 1 ¼ Goblet Squats

B2. 10 x DB Deadlifts

• Rest 1:30 between sets

PART C - ACCESSORIES

AMRAP 9 Minutes

10 DB Floor Press From Glute Bridge
10 DB Laying Tricep Extensions
12 Split Stance Band Rotations (Each Side)