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A. Back squat – 5×5@75%.

B. Alternating with a partner for 15 minutes:

10 pull-ups (scale to banded pull-ups or challenging hinge rows/ring rows)

Bike 25/20 calories

Switch. (One person does pull-ups and the bike, and then rests while their partner works.)

C. 3×15-30 GHD hip extensions.