| Lift 3×3 landmine rotational snatches/sde Then Box squat 2×15–smooth down, fast up tempo. |
| 3 sets 10 dumbbell bench @3101 tempo 15 box hamstring curls at 2020 tempo |
| staging: landmines near the red wall. leave boxes in the rig, just do hamstring curls off the back benches near the red poles |
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