STRECH & MOBILITY

WU - 1 Minute Machine - 10 Jumping Squat - 5 Inchworm to push ups - 50 Skipping Rope - 5 Empty bar deadlift - 5 Empty bar squat clean Partner workout : 3 Rounds : - 30 Synchronized Single DB Thruster - 15 Burpee box jumps * Then into . - 1000M - 800M - 600M - Machine - 6 - 4 - 2 - Squat Clean - Standing Rope climb * Then into . * Buy in : - 100 DB Walking Lunges You go i go (4 Rounds each) - 12 DB Deadlifts - 9 DB Bench press - 6 DB renegade Rows * Cash out : - 100 DB Sit Up

⚡ WU 1’ Machine 10 Arm Circles (fwd/back) 10 Band Pull-Aparts 10 Banded External Rotations 10 Shoulder Taps 10 Weighted Shoulder Rotations 8 Empty bar Bench Press 🦁 CHEST 1️⃣ Barbell Bench Press - 5×5 (heavy) 2️⃣ SUPERSET [×3] • Single-Arm DB Press - 12 • DB Flys - 12 🔥 SHOULDERS 3️⃣ DB Shoulder Press - 10×4 4️⃣ SUPERSET [×3] • DB Lateral Raises - 12 • DB Rear Delt Fly - 12 ⚔️ TRICEPS 5️⃣ Close-Grip Bench Press - 12×3 💥 FINISHER Push-Up Ladder: 1 → 10 → 1