# Copy of "Day 17: First Row"

Inverted Row enters. Reverse Lunge progresses. 5-section preview of the full RR.

## Warmup

- 1 × 10 Bird Dog
- 1 × 10 Bodyweight Squat
- 1 × 15s Dead Hang

## Workout

- **Superset · 3 rounds**
  - 8 Scapular Pull-Up
  - 10 Reverse Lunge
- 1 × 12 Push-Up (Incline)
- 1 × 10 Glute Bridge (Single-Leg)
- **Circuit · 3 rounds**
  - 5 Inverted Row
- 1 × 20s Side Plank
- 1 × 10 Superman
- 1 × 0s Plank
- 3 × 0 Bench Press - Dumbbell