⚡️ WU -1’ Machine -10 Leg Swings (front & side) -10 Glute Bridges (hold top 2s) -10 Bodyweight Squats -20 Mountain Climbers 🔥 GLUTES CIRCUIT ×4 1️⃣ BB Hip Thrusts - 10 2️⃣ DB RDL - 10 3️⃣ Deficit goblet squat- 10/leg 4️⃣ DB Reverse Lunge - 10/leg 5️⃣ DB Hamstring Curls - 12 6️⃣ KB Swings - 15 💥 FINISHER 6' AMRAP -10 Hanging Knee Raises -10 Weighted Crunches -10 Russian Twists

WU - 1 Minute Machine - 10 Air Squat - 10 Push ups - 10 Shoulder Taps - 50 Skipping Rope - 5 Empty bar bench press Strength : 4 Sets : - 5 Bench press - 3 Wall walk - 5 Chin ups 3 Sets : - 5 Deadlift - 5/5 DB Single Row - 10 back Extension Conditioning: Every 3min / 5 Rounds : - 250M Machine - 5 Hang clean and jerk - 5 Bar facing burpees

🔥 WU 10 Arm Circles (forward & backward) 10 PVC Overheads 10 Banded Rows 10 Scapular Pull-Ups 10 Cat-Cow 10 Light BB Good Mornings 1' Row/ski 🏋️ BACK 1️⃣ BB Deadlift - 5×5 2️⃣ SUPERSET : 10×4 • BB Bent-Over Row (OH) • DB Single-Arm Row 3️⃣ SUPERSET : 15×3 • DB Reverse Fly • BB Shrugs 💪 BICEPS 4️⃣ BB 3 way Curl ×3 FINISHER 🔪 DB Hammer Ladder Max Pull-Ups 50m Farmer’s Carry