GLUTE & ABS

WU - 1 Minute Machine - 10 Air Squat - 10 Push ups - 10 Shoulder Taps - 10 Ring Row - 50 Skipping Rope - 5 Empty bar deadlift - 5 Empty bar power clean - 5 Empty bar Shoulder To overhead Strength : A . Every 90S / 5 Sets: - 1 Power clean - 1 Squat Clean - 1 Front Squat - 1 Split Jerk B . 3 Superset : - 5 Bench press - 8 Chin ups C . Buy in : - 500M Machine 5 Rounds ; - 12 deadlift - 9 Hang power clean - 6 Shoulder to overhead * Every Round : - 40M KB Farmer Walk Cash out : -

🔥 WU 2 min Row / Ski 10 Cat-Cow 10 WGs stretch 10 PVC Pass-Throughs 10 Scapular pull-ups 10 Bodyweight Good Mornings WORKOUT ⚡ POWER SUPERSET [×3] • Sand bag Floor Slams -10 • Explosive Ring rows - 8 🏋️ STRENGTH (P4) 1️⃣ BB Deadlift - 10,8,6,6 [Moderate-heavy] 2️⃣ BB Bent-Over Row (OH) - 10×3 [Moderate] 💥 HYPERTROPHY (P3) 3️⃣ SUPERSET [×3] • Single-Arm Row ×12 • DB Hammer Curl ×12 🤝 ENDURANCE (P2) 4️⃣ Tri-Set - 3 rounds • BB Pendlay Row [LW] - 10 • DB Shrugs - 12 • B