⚡ WU 1' (ski/row) 10 Band Pull-Apart 10 Scapular Pull-Ups 10 Bodyweight Good Mornings 10 Pull-ups 30s Dead Hang 🏋️‍♂️ BACK 1️⃣ BB Deadlift - 5×5 2️⃣ DB Single-Arm Row - 10×3 each 3️⃣ BB Pendlay Row - 8×4 4️⃣ KB Bent-Over Row - 12×3 each 5️⃣ SUPERSET (15×3) • DB Shrugs • Pull-Ups 💪 BICEPS 6️⃣ SUPERSET (12×3) • DB Hammer Curl • DB Reverse Curl 🔥 FINISHER - BB 21s × 1 - Dead Hang to failure - Farmer Carry (DB or KB) - 10m×6, heavy load

WU : 30S On / 15 Rest / 2 Rounds : - Machine - Plate squat Hold - Half Burpees - Straight arm plank Strength: A . 5Sets : - 5RM Back squat . Every set: - 10 Lying Down DB Hamstring Curls . B . 40S On / 20 Rest / 3 Rounds : - Wall- Sit Hold (2DB ) - Suitcase Dual DB Front lunges - Max Reps hip Thrust C . Conditioning : Every 4Min / 4 Rounds : - 10 Cal Machine - 8 Front squat - 6 Bar facing burpees - 2 Wall- walk (4 Inchworm to push ups )

⚡ WU 1’ Machine 10 Leg Swings (fwd/back) 10 Knee to floor 10 Air Squats 10 Walking Lunges 30s Plank 🍑 WORKOUT 1️⃣ BB Back Squat -...