⚡ WU 1’ Row / Ski 10 Band Pull-Aparts 10 Banded rows 10 PVC Pass-Throughs 10 Bodyweight Good Mornings 30s Dead Hang 🏋️‍♂️ BACK 1️⃣ BB Deadlift - 5×5 2️⃣ DB Bench-Supported Single-Arm Row - 10×3 each 3️⃣ SUPERSET • KB DL to Row - 10×3 • DB Rear Flys - 12×3 4️⃣ BB Bent-Over Row [UH] - 10×3 (LW) 💪 BICEPS 6️⃣ SUPERSET • DB Concentration curls - 10×2 • DB Hammer Curl - 10×2 🔥 FINISHER ×3 • 8 Pull-Ups • 12 Reverse Curl • 15 DB Shrugs

Aisha”s Birthday Workout : WU : 2 Rounds : - 11 Cal Machine - 11 Jumping Squat - 11 Push ups - 11 body weight walking Lunges - 11 Body weight Good Morning Strength : 3Sets : (18Min ) - 11 Back squat * Every Set: - 11 Hip Thrust - 11 Deficit Sumo-Squat - 29S Weighted Dual KB Wall-Sit Hold Conditioning : Buy in : - 1998M Machine 28 - 27 - 11 - Front Squat - Dual DB Front Lunges 28- 27 - 11 - Bar Facing burpees - Push jerk 28 - 27 - 11 - Box jump over - Sumo- Deadlift High p

🔥WU 1' Machine Leg swings - 10 each direction Walking lunges - 10 each leg Glute bridges - 15 Lateral walks - 12 each BW squat w/ pause - 10 🦿 STRENGTH BLOCK 1️⃣ Barbell Back Squat - 4×8 Controlled eccentric (2 sec down) 🤝SUPERSET BLOCK [×3] 2️⃣ Superset 1 - DB Bulgarian Split Squat - 10 each leg - BB Walking Lunges - 10 each leg 3️⃣Superset 2 - BB RDL - 10 - DB Step-Up on Flat Bench - 12 each side 4️⃣Superset 3 - Goblet Squat (DB/KB) - 12 - Sumo Squats (DB/KB) - 15