🔥 WU 1' Machine 10 Leg Swings 10 Glute Bridges (2s squeeze) 10 Knee to floor 10 Bodyweight Good Mornings 30s Dead Bug 🍑 MAIN WORKOUT 1️⃣ POWER SUPERSET (3 rounds) • BB Hip Thrust - 10 • DB RDL - 12 2️⃣ UNILATERAL SUPERSET (3 rounds) • DB Bulgarian Split Squat – 10/leg • DB Box Step-Up – 10/leg 3️⃣ STRETCH + EXPLODE SUPERSET (3 rounds) • BB Deficit Sumo Deadlift - 12 • KB Swings - 20 ABS FINISHER (1 round) 1️⃣ Plank - 1' 2️⃣ Leg Raises - 20 3️⃣ Toe Touch Crunch - 20 4

WU: 1’ machine 10 push ups 10 knee raises 10 shoulder taps 5 empty Bar bench press 5 empty bar strict press Strength: A: 8-6-4-2 Bench press Every round 15 DB bench press B: 8-6-4-2 Push press Every round 15 Dual DB strict press Conditioning: A: 30-20-10 Deficit push ups Bicep curls Side raises B: 20-15-10 Chin ups Tricep extensions Ring Dips

⚡ 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) 🔥 FINISHER ×3 - Pull-Ups - 10 - Farmer’s Carry - 50m