Powerlift Strength
A1. Bench press 6 reps x 2 sets, RPE 8-10
A2. DB Incline Bench press 14-16 reps x 2 sets, 30sec rest after A1.
B1. Hip thrust 7 reps x 2 sets, RPE 8-10
B2. DB walking lunges 12-16 reps x 2 sets
C1. Weighted back extensions + hold 6 reps, RPE 6-8 + 10 sec hold x 2 sets
C2. Banded row 16 reps x 2 sets, RPE 6-8
D1-Extra. Banded pullover 15-25 reps, RPE 8-9, 2sets 5 reps with 5sec rest
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