Sun: Ring Recovery - 30–40 min easy walk/spin + stretch
Mon: Lower A (knee focus) - Goblet squat, hip thrust, bulgarians
Tue: Upper A - DB bench, rows, overhead press
Wed: Ring Recovery - 30–35 min very easy + mobility
Thu: Lower B (hinge focus) - RDL, split squat, glute bridge
Fri: Upper B - Bent-over row, incline bench, laterals
Sat: Intervals - 4×3 min hard @ RPE 8–9
📌 All strength: RPE 7 (1-2 reps in reserve)
📌 Progress: Add reps first, then weight
📌 Week 4: Deload (70% intensity)