310314
Warm-up Core bracings 5s/5s x5, EMOM x5 20KB Swings, Core bracing 5s/5s x5, 3 Rounds: Standing knee grab + Reverse lunge + Twist x3/side, Thoracic bridge x4/side Strength A.Deadlift to heavy 3 B.Strict press 3×8 across, from floor C1.10-1 Alternating Plyo push-ups C2.10-1 Kroc rows E.50 Strict Hanging leg raises