# Max Effort Compound

Today you go heavy and push your limits — expect to feel strong, powerful, and seriously accomplished. This full-body session combines the most demanding barbell lifts with smart accessory work to peak your strength right when it counts most.

## Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Hip Circle
- 2 × 6 Inchworm
- 2 × 8 Squat (Goblet) - Kettlebell

## Main Workout — Heavy Compounds

- 4 × 5 Bench Press - Barbell
- 4 × 5 Pull-Up (Weighted)
- 4 × 6 Deadlift (Romanian) - Barbell
- 4 × 5 Push Press - Barbell

## Accessory Work

- **Superset · 3 rounds**
  - 10 Row (Bent-Over) - Dumbbell
  - 10 Bicep Curl (Hammer) - Dumbbell
- **Superset · 3 rounds**
  - 8 Bulgarian Split Squat - Dumbbell
  - 10 Lateral Raise - Dumbbell
- 3 × 10 Kettlebell Swing (Single-Arm) - Kettlebell

## Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Hip Flexor Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 40s Chest Doorway Stretch
- 1 × 30s Lat Hang