Every 3:00 x 5 Sets:
5 Deadlifts + 8 DKB Front-Rack Lunges (total reps per leg, alternating)
Use progressive loading week-to-week.
Loading Guidelines
Beginner: Light DB or PVC → RPE 6
Intermediate: 60–75% 1RM DL
Advanced: 75–85% 1RM DL
Accessory (15 min)
3 Rounds:
• 12 GHR / Nordic (scale: band-assisted or hip extension)
• 10 Single-Leg Hip Thrusts / leg
• 12 Heavy KB Swings
