Monday 10/12/26

Warm-Up — 2 rounds

- 45 sec easy bike

- 10 banded good mornings

- 8 alternating scoop the sand

- 10 glute bridge marches

- 8 bird dogs total

- 8 dowel hip hinges

Lift — Conventional Deadlift — 17 min

5 × 4

Rest 90–120 seconds between sets.

TIPS: Brace before pulling, keep the bar close, push the floor away, and finish tall without leaning backward.

Supporting Accessories — 2 rounds:

- 10 DB Step-Ups total, controlled

- 12 Banded Donkey Kicks

- 10/side Pall of Press

WOD — 14-Minute AMRAP

- 12/10 Cal

- 10 Alternating Hang Squat DB Snatches

- 12 Med-Ball Slams

- 20 Lateral Line Hops

Goal: Steady pacing for 4–5 rounds