WU : - 1 Minute Machine - 10 Air Squat - 20 shoulder Taps - 10 Push ups - 5 Empty bar deadlift - 5 Empty bar strict press Strength : A . In 8 Window : - Find your 1RM Deadlift B . 4 Sets: - 8/8 Single DB Row - 10 reverse grip row - 8/8 DB Hammer curl Conditioning : 4 Rounds : - 21 DB Bench press - 15 HSPU - 9 Deadlift * Every round: - 10 Shuttle Run

🔥 WU •300m Row/Ski •10 Cat-Cows •10 Banded Pull-Aparts •10 Banded Rows •10 Scapular Pull-Ups •10 Light weight Good Mornings 🏋 WORKOUT BACK 1️⃣ BB Good Mornings - 10×2 2️⃣ BB Bent-Over Row (OH) -10×4 3️⃣ DB Single-Arm Row 12×3 4️⃣ SUPERSET •DB Reverse Flys 12×3 •DB Shrugs 15×3 💪BICEPS 5️⃣ DB Concentration curls - 15×3 🔪 FINISHER ×3 •Hammer curls - 10 •Pull ups - 8 •Farmer’s Carry - 40m

WU 30SOn/ 15 Rest / 2 Rounds : - Machine - Plate squat hold - Broad jumps - Dead hang Strength : A . In 8 Min window: - Find your heavy 1RM Back squat B. 12 - 9 - 6 - 3 - Back squat (50% of your 1RM) - Reverse lunges * 40S weighted wall-sit hold Broad jumps Conditioning : 3 Rounds : - 30 toes to bar - 20 Wall-balls - 10 Front squat * 1 Min rest For time : - 50 Cal Machine * Every 10 Cal you will do * 10 box jumps