A) 4 rounds; rest 2 minutes between rounds:
- 8 sumo deadlifts (max 185 lbs)
- 8 neutral position DB bench presses (max 65 lbs per arm)
- 10 band pulls
B) 3 rounds; rest 1 minute between rounds:
- 10 hip raises
- 3 wall walks
- 5 strict pull-ups (blue band)
C) 7 rounds; rest 45 seconds between rounds:
- 15 seconds max airdyne
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