National Day Workout WU: 2’ machine 12 squat 12 lunges 12 glute bridge 12 knee raises WOD: After each movement (2BJO12cal71air squat ) 54 back squat 54 reverse lunges 54 Bulgarian split squat 54 hip thrust 54 squat clean 54 box step down 54 Deficit sumo squat

🔥 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

WU : 1 machine 10 squat 10 push ups 10 shoulder taps 50 SU WOD: A: X3 800m 20 walking lunges 20 goblet squat B: X3 600m 15 DL 15 DB hang power clean C: X3 400m 10 pull ups 10 push press