Friday 13/02

PART A - Sumo Deadlifts

12-Minute Window

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

• Then complete 3 × 5 @ 92.5% of 3RM

• Rest 2:00 between working sets

PART B - Barbell Hip Thrust

12-Minute Window

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

• Then complete 3 × 5 @ 1 RIR

• Rest 1:30 between working sets

PART C - ACCESSORIES

AMRAP 12 Minutes

8 Hand Supported Single Leg DB RDL (each leg)

25 Second DB Isometric Lunge Hold (each leg)

60 Second Effort On Any Machine, Nasal Breathing Only