CORE 3 sets: 15 anchored sit-ups, 16 hip Touches , 20 Jack Knives

Strength: Push Press 5x3 @ 80–85% Rest 90 sec between sets Accessory: 3 rounds: 10 DB lateral raises, 10 DB front raises, 12 strict DB press

Strength: Sumo Deadlift 4x6 @ 80% Tempo down (2-sec eccentric SLOW AND CONTROLLED on the way down) Accessory: 3 rounds: 10 bent-over rows...