Warm Up & Prep
3 rounds, smooth pace
30–45 sec easy bike or row
8–10 Alt Lateral lunge
8 Glute bridge with 2s pause
10 Band pull-aparts
6 Bodyweight good mornings

Movement Prep (2–3 min)
Tech bar sumo DL x5
Light load x5

Feet rooted, knees out, chest tall.

Strength & Accessory
Strength
Sumo Deadlift
Build to 2 strong sets of 5
1 drop set @ ~85–90% of top load
RIR 2–3
Rest 2–3 min between sets

Accessory Circuit
2-3 rounds
6-8 DB Strict Press
8-10 Chest-Supported Row (1s Pause at top)
:20-:30 Pallof Press (each side)

Conditioning
AMRAP 8
8 Alternating reverse lunges
10 Push-ups
20 Mountain climbers