🔥 WU •300m Row/Ski •10 Cat-Cows •10 Banded Pull-Aparts •10 Banded Rows •10 Scapular Pull-Ups •10 Light weight Good Mornings •8 RDL (LW) 🏋 WORKOUT BACK 1️⃣ BB Deadlifts - 8×4 2️⃣ BB Bent-Over Row (UH) -10×3 3️⃣ DB Single-Arm Row 12×3 4️⃣ SUPERSET •DB Reverse Flys 12×3 •DB Shrugs 15×3 💪BICEPS 5️⃣ DB Concentration curls - 15×2 🔪 FINISHER ×3 •Hammer curls - 10 •Pull ups - 8 •Farmer’s Carry - 40m

WU 30S On / 15 Rest / 2 Rounds : - Machine - jumping Squat - Wall-sit Hold - Straight arm plank knees to elbow . WOD : (45 min ) For time : 2 Rounds : - 30 Back Squat - 30 KB Sumo- Deadlift High Pull - 30 Ball Sit-ups Into . 1 Round : * 50 DB Walking Lunges - 40 Wall-balls - 30 Hang power clean - 40 Wall-balls * 50 Hip Thrust Then .. For time : - 100 Cal Row Every 10 Cal you will perform : - 3 Heavy Squat clean

🔥 WU 10 Leg Swings (fwd/bwd/side) 10 Knee to floor 10 Deep Squats 10 Glute Bridges (hold 2s at top) 10/leg Walking Lunges 10 Shoulder Taps 1' Machine 🦿 WORKOUT 1️⃣ BB Back Squat - 10×4 2️⃣ DB Romanian Deadlift - 10×3 3️⃣ SUPERSET • Walking Lunges - 10/leg ×3 • DB Step-Ups - 12/leg ×3 4️⃣ SUPERSET • Hip Thrust - 12×3 • KB Swings - 15×3 5️⃣ Calf raises - 20×3 💣 FINISHER ×3 • Jump squats - 20 • Sumo Squats - 12 • Weighted Wall Sit - 30s