# BWF Primer

## Day 1

Push-Up (Incline)

### Day 1: push up

- 5 × 4-5 Push-Up (Incline)


## Day 2

5x6 push ups

### Day 2: SAID


## Day 3

4x7 push up
4x5 row

### Push / row


### Rows


## Day 4

4x6 rows
4x8 push ups

### Rows


### Push ups


## Day 5

Glute Bridges	3×5	60s
Rows 3×7	60s
Push-ups	3×9	60s

### Glute bridges

- 3 × 4-5 Glute Bridge