WOD
 | Sat, Sep 5 |  |
Barbell Strength 20260905(Check In) Warm-up 3 min easy row/bike 2 rounds: -10 glute bridges -10 air squats -10 KB swings -8 empty-bar RDLs DEADLIFT 10 × 30% 8 × 40% 5 × 50% 3 × 60% 2 × 70% 5 × 3 @ 82% Rest 3–4 min 1 × 5 @ 75% (Slow down) Rest 3 min PAUSED DEADLIFT -3 × 3 @ 70% 1–2 sec pause just off the floor Rest 2–3 min HAMSTRING SUPERSET 3 rounds -12 DB RDLs -15–20 back extensions FINISHER 4 rounds -100m heavy farmer carry -10 hanging knee raises -60 sec rest
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