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Deadlifts: 3-3-3-3

Low-bar back squat: 2×8

Back extensions or glute-ham raises: 3×10-12

50 burpees for time

Form notes: For the deadlifts, you can either increase the weight on each set of choose one weight for all four sets. No form breaks allowed. Select a weight that allows perfect form, and keep your core tight at all times.

The squat weight should be challenging, but you should not miss any reps.