STR

S w/u

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15x Banded Glute Bridge + 15x DB Upright Row +15x Banded Glute Pull throughs

3 rounds, rest as needed

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Deadlift

3x4 @ 80-85%

3-5 min rest

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Superset of 3 sets

10-12 KB RDL @ RPE 8

30s Rest

10-12x Single Arm Row @ RPE 8

30s Rest, Repeat

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4x 2 minutes on / 2 minutes off:

12/10 Cal AA + ME Burpee Box Jump Overs 24/20