⚡ WU 1' Machine 10 Leg Swings (front/back + side-to-side) 10 Deep Squats 10 Glute Bridges (2s hold) 10 Walking Lunges (each leg) 30s Plank 🍑 GLUTES 1️⃣ Barbell Hip Thrust - 12,10,10,8 2️⃣ DB Bulgarian Split Squat - 10 × 3 (each leg) 3️⃣ DB Sumo Squat -15 × 3 4️⃣ DB B-Stance RDL - 12 × 3 5️⃣ DB Step-Up - 10 × 3 (each leg) 💥 CORE ×3 1️⃣ Hanging Leg Raises - 15 2️⃣ Crunches - 15 3️⃣ Weighted Plank - 30s 4️⃣ Weighted Russian Twists -20 🧊 FINISHER ×3 Mountain Climbers - 30s Ju

WU - 1 Minute Machine - 10 Air squat - 5 Inchworm to push ups - 50 Skipping Rope - 5 Empty bar shoulder to overhead Workout 1 : A . Every 90S / 5 Sets : (From the rack ) - 1 Thruster - 1 Push press - 1 Split Jerk B . 4 Sets: - 3 Bench press (4S Pause ) Every round : - 10 DB Pull overs. - 10 Dips C. Workout 2: 3 Rounds : - 22 Cal Machine - 22 Deadlift - 22 KB swing - 22 KB Sit-ups

⚡ WU 1’ Row / Ski 10 Band Pull-Aparts 10 Banded rows 10 PVC Pass-Throughs 10 Scapular Pull-Ups 10 Thoracic rotations 10 Bodyweight Good Mornings 30s Dead Hang 🏋️‍♂️ BACK 1️⃣ BB Deadlift - 10,8,8,8,6 2️⃣ BB Bent-Over Row - 10×4 3️⃣ SUPERSET • KB Gorilla Rows - 10×3 • DB Rear Flys - 12×3 4️⃣ SUPERSET • DB Single-Arm Row - 10×3 each • DB Shrugs 15×3 💪 BICEPS 5️⃣ SUPERSET • DB Curl - 10×3 • DB Hammer Curl - 10×3 🔥 FINISHER ×3 • 10 Pull-Ups • 15 Reverse Curl