GLUTE & ABS

WU 30S On / 15 Rest / 3 Rounds : - Shuttle Run - Overhead KB Walk (R) - Overheard KB Walk (L) - Half Burpees Strength : A . 4 Sets: - 3RM Deadlift * Every round: - 40M KB Farmer walk B . 4 Sets : - 8 Strict Press Every round : - 10 Upright Rows C . Every 3 Min / 5 Rounds : - 10 Sandbag Cleans - 10 HSPU - 15 KB Swing * Remaining time : - Max Single Under * Rest 1 Min After Each round

🔥 WU 400m ski/row 10 Arm Circles 10 Banded Pull-Aparts 10 Scapular Pull-Ups 10 BW Good Mornings: 10 reps 10 Light Deadlift 🏋 WORKOUT 1️⃣ BB Bent-Over Row OH - 10,8,8,8 {Moderate-heavy} 2️⃣ SUPERSET [×3] • Single-Arm DB Row [flat bench]- 10/side • DB Shrugs - 15 4️⃣ SUPERSET [×3] • KB Gorilla Row - 12 • KB Hammer curls - 12 💣 FINISHER [×3] • Pull-Ups - 8 • DB Bicep Curl - 12 • Plank - 30s