| Lift 5×5 strict press on the 3:00 start–all sets at or above your heaviest weight from last week. If you didn’t do last week, all sets between 75 and 85% of 1rm after each warmup set, do 10 banded facepulls Take these from the ground |
| Workout 21-15-9 KB thrusters 2xyellow/blue Burpees to plate rx+ purple/yellow |
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