WU - 10 Shuttle Run - 10 Air Squat - 10 Push ups - 10 Shoulder taps - 10 Ring Row - 5 Empty bar bench press - 5 Empty bar seated Strict press Strength: X4 - 10 DB Incline Bench press - 8 Chin Ups Into .. X4 - 10 Barbell Seated Strict press - 8 Upright Row Conditioning: Buy in : - 25 DB Sit-ups X4 - 400M Machine - 8 DB Renegade Rows - 8 Dual DB Snatch Cash out : - 25 DB Sit-ups

⚡ WU 10 Cat-Cow 10 Arm Circles 10 Thoracic rotations 10 Scapular pull-ups 10 Ring rows 10 Good Mornings 300m Row/Ski 🏋️ BACK 1️⃣ BB Bent-Over Row (OH) - 10×4 2️⃣ SUPERSET • DB Single-Arm Row - 10×3 each • DB Reverse Fly - 12×3 3️⃣ SUPERSET • DB Shrugs - 12×3 • KB Gorilla Row - 12×3 each 💪 BICEPS 1️⃣ BB Biceps Curl - 10×3 2️⃣ KB Hammer Curl - 12×3 3️⃣ DB Concentration Curl - 12×2 each 🔥 FINISHER - Ladder Curl & Row (1 to 7) - Pull-Ups - 30 - Farmer’s Carry - 50m

WU 30S On / 15 rest / 3 Rounds : - Machine - Tempo DB Goblet squat - Wall-sit - Plank knees to elbow Strength: (18 min ) 4 Sets : - 20 DB Walking Lunges * 5 Back Squat - 10 Box Step ups - 10 DB Sumo-Squat Conditioning : AMRAP 10 : - 200M Machine - 10 Wall-balls - 4 KB Farmer Carry * 2 Min Rest AMRAP 10 : - 10 Burpee box jump over - 8 Sandbag throw - 4 Wall-walk