🔥 WU -500m -10 Arm Circles (fwd/bwd) -10 Banded Pull-Aparts -10 Banded External Shoulder Rotations -10 Push-Ups -10 Light DB Shoulder Press 🏋️ CHEST 1️⃣ BB Bench Press - 8×5 (strength focus) 2️⃣ DB Single-Arm Chest Press - 10×3 3️⃣ SUPERSET • DB Flat Fly - 12×3 • DB Hex Press - 12x3 💪 SHOULDERS 4️⃣ BB Overhead Press -10×4 5️⃣ Lateral Raises + Front Raises - 12×3 ⚡ TRICEPS 6️⃣ BB Close-Grip Press - 10×3 7️⃣ DB Skull Crushers - 12×3 🔪 FINISHER ×3 - 10 Close-Grip Push-Ups

WU: 5 shuttle run 10 jumping jacks 10 shoulder taps WOD: A: 1000m machine Every 250m (45s plank) B: 100 cal Every 25 cal (45s weighted hollow hold) C: 50 knee raises 50 leg raises 50 DB hand to toe 50 v-ups 50 weighted sit-ups 50 weighted flutter kicks 50 weighted crunches to oh 50 table knee tucks After each movement 50 SU

⚡️ WU • 1’ Machine • 10 Leg Swings (front/side) • 10 Deep Squats • 10 Glute Bridges (hold 2s) • 10 Walking Lunges • 30s Plank to 10 Shoulder Taps 🔥 GLUTES + ABS HIIT -Rest 1' between rounds -4 rounds 1️⃣ BB Hip Thrusts (explosive) - 10 2️⃣ DB Bulgarian Split Squat - 10/leg 3️⃣ KB Swings - 12 4️⃣ Jump Squats - 12 5️⃣ Mountain Climbers - 20 6️⃣ DB Russian Twists + Feet Up - 20 7️⃣ Plank to Push-Up - 20 💥 ABS FINISHER ×3 • 10 Hanging Knee Raises • 10 crunches • 10 V-Ups