Warm Up
3 Rounds
10 Band Good mornings
10 Spider Lunges
10 Pause Hip Bridges
10 Alt Dead Bugs

Deadlift (30 Min)
Prep: 1×10 RDL w/ bar, 3×5 working up
Work: 3×8 at same weight

3 Rounds NFT
20 Plate Russian twists
10 Single Leg Hip Bridges/side
20 Windshield wipers
10 Side bridges/side

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