AMNA’S BIRTHDAY WORKOUT WU: 15 squat 10 push ups 35 jumping jacks Partner WOD Cash in: 1990m A: X10 15 sit-ups 10 leg raises 35 SU B: X10 15 DB around the leg 10 weighted crunches 35 cal C: X10 15 v-ups 10 table knee tucks 35 Burpees Cash out :1990 m

⚡ WU 1' Machine 10 Leg Swings (front/back + side-to-side) 10 Knee to floor 10 Deep Squats 10 Dynamic Hamstring Stretch 10 Walking Lunges 30s Plank 🍑 GLUTES 1️⃣ Barbell Hip Thrust - 10,8,6,6,5 2️⃣ DB Deficit reverse lunges - 10×3 3️⃣ DB B-Stance RDL -12×3 4️⃣ SUPERSET ×3 • KB Swings - 20 reps • Band Kickbacks - 15 each leg 💥 ABS FINISHER 3 ROUNDS • Hanging Knee Raises - 15 • Russian Twists - 15 • 3 Directional crunches - 15 • Plank Shoulder Taps - 15

WU 30S On / 15 Rest / 2 Rounds ; - Machine - Plate Ground to overhead - Ring row / Chin over the par hold - Handstand hold Strength: (20Min ) A . 5 Sets : Bench press - 5- 4 - 3 - 2 - 1 * Every Round: - 6 Chin ups . B . 5 Sets: - 5 - 4 - 3- 2 - 1 - Deadlift * Every Round: - 6/6 Single DB bend over rows C . Conditioning: For time : A . 12 - 9 - 6 - Power snatch - HSPU B . 15 - 12 - 9 - power clean - Ring Dips / Box Dips C . 21 - 15 -9 - Cal Machine - Shoulder to overhead