| Lift Bench Press 3×15 at 55-65% First 5 reps at 3 sec down tempo superset with 3×2 tall box jump step down |
| Workout 10:00 AMRAP 15 back extensions on bar in rig 15 push jerks 135/95 rx+ 185/125 |
| Mobility 1:00 low back foam roll 1:00 bretzel/side x 2 set |
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