GLUTE & ABS

WU : - 1 Minute Machine - 10 Squat - 10 Ring Row - 10 Shoulder Taps - 50 Skipping Rope - 10 Sit-ups Strength : A . 4Sets: 4 - 4 - 3 - 3 - Strict press - Bench press * Every set: - 12/12 KB Single Row B . 30S ON / 15 Rest / 3 Rounds : - Elbow plank - Lying Down Leg raises - Toe touches C . Conditioning: 4 Rounds : - 5 Clean - 10 Thruster - 12 Toe to bar - 10 Cal Machine - 5 Shuttle Run

⚡ WU 1’ Row / Ski 10 Band Pull-Aparts 10 Banded rows 10 PVC Pass-Throughs 10 Bodyweight Good Mornings 30s Dead Hang 🏋️‍♂️ BACK 1️⃣ BB Deadlift - 5×5 2️⃣ DB Bench-Supported Single-Arm Row - 10×3 each 3️⃣ SUPERSET • KB DL to Row - 10×3 • DB Rear Flys - 12×3 4️⃣ BB Bent-Over Row [UH] - 10×3 (LW) 💪 BICEPS 6️⃣ SUPERSET • DB Concentration curls - 10×2 • DB Hammer Curl - 10×2 🔥 FINISHER ×3 • 8 Pull-Ups • 12 Reverse Curl • 15 DB Shrugs