Strength Part 1 (20 min)
Back Squat – Every 3:00 × 5 sets of 5 reps
Beginner: Light barbell, tempo (30X1) 5×5
Intermediate: 65–70% steady
Advanced: 70–75% 1RM, build weekly
Strength Part 2 (14 min)
Superset on 2:30 × 4 rounds:
8–10 Bulgarian Split Squats / leg
12–15 Glute Bridges / Hip Thrusts
