# Barbell Power Up

You'll hit every major muscle group with solid barbell lifts — leaving you strong, energized, and done in 30 minutes flat.

## Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 6 Squat (Sky Reach)

## Main Workout

- 3 × 6 Squat - Barbell
- 3 × 5 Deadlift - Barbell
- 3 × 8 Bench Press - Barbell
- 3 × 8 Row (Bent-Over) - Barbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Standing Forward Fold
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)