Friday 20/03

PART A - Sumo Deadlifts

12-Minute Window

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

• Then complete 3 × 3 @ 95% of 3RM or 3 RIR

• Rest 2:30 between working sets

PART B - Single Leg Barbell Hip Thrust
3
12-Minute Window

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

• Then complete 3 × 6 @ 3 RIR ( Reps Each Side)

• Rest 2:00 between working sets

PART C - ACCESSORIES

AMRAP 12 Minutes

6 Split Stance KB Swing (each leg)

8 DB Low Hang Lateral Lunge (each leg)

30s @ 75% Effort, 20s 85% Effort, 10s Max Effort Machine