3 rounds, go every 2 min
1) 8 + 8 1 amr DB row
2) 8+8 1- leg RDL
3) 6-8 strict chest to bar/rings

1 rnd = 6 min
18 min total time

Goal is to build unilateral strength, balance, and pulling capacity
Focus on movement quality and control
RPE 6–7, Steady effort with perfect movement standards
Coach tip
Move with purpose, not speed
Prioritise control and full range of motion