| Lift 6×3 push press–start light and build to a heavyish set for the day Last rep each set pause for 5 seconds overhead superset first 3 sets with 20 hip thrusts |
| Workout 7:00 AMRAP 7 dumbbell shoulder to overhead 2×35/25 7 dumbbell front squats 7 v-ups or ghds rx+ 50/35 |
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