⚡ WU 10 Cat-Cow 10 Arm Circles 10 Banded Pull-Apart 10 Scapular pull-ups 10 Thoracic rotations 10 Good Mornings 350m Row/Ski 🏋️ BACK 1️⃣ BB Bent-Over Row - 10×4 2️⃣ DB Single-Arm Row - 10×3 each 3️⃣ SUPERSET • Pendlay Row - 10×3 • DB Reverse Fly - 12×3 4️⃣ SUPERSET • KB Gorilla Row - 10×3 each • DB Shrugs - 12×3 💪 BICEPS 1️⃣ DB Concentration Curl - 10×3 2️⃣ Ladder Curls Half to Full (7 to 1)×2 🔥 FINISHER ×3 - Pull-Ups - 10 - Farmer’s Carry - 40m

WU : 2 Rounds : - 10 Cal Machine - 10 Jumping Squat - 10 Shoulder Taps - 20M Broad Jumps - 5 Empty bar back squat Strength : A . 4 Sets: - 3 Back squat (3S Hold at the bottom) B. 3 Sets: - 10 Deficit Sumo-Squat - 10 Deficit Reverse Lunges - 10 Lying Down Hamstring Curl - 10 Calf raises Conditioning : 4 Rounds : - 250M Machine - 20 Wall-balls - 15 Alternating DB Snatch - 10 Burpee over the DB

🔥 WU 10 Leg Swings 10 Knee to floor 10 Deep Squats 10 Glute Bridges (hold 2s at top) 10 Shoulder Taps 1' Machine 🦿 WORKOUT 1️⃣ BB Back Squat - 5×5 2️⃣ DB Romanian Deadlift - 10×3 3️⃣ SUPERSET • KB Swings - 12×3 • DB Step-Downs - 10×3 4️⃣ SUPERSET • Hamstrings Curls - 12×3 • Deficit goblet squat - 12×3 5️⃣ Hip Thrusts - 12×2 6️⃣ Calf raises - 20×3 💣 FINISHER ×2 • Wall Balls - 10 • Walking Lunges - 10/leg • Weighted Wall Sit - 30s