# Day 19: Full Structure (Copy)

Bench Dip enters. Full RR 4-pair structure: Pull+Squat, Dip+Hinge, Row+Push, Core Triplet.

## Warmup

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

## Workout

- **Superset · 3 rounds**
  - 8 Scapular Pull-Up
  - 8 Split Squat
- **Superset · 3 rounds**
  - 8 Dip - Bench
  - 10 Glute Bridge (Single-Leg)
- **Superset · 3 rounds**
  - 8 Inverted Row
  - 12 Push-Up (Incline)
- **Circuit · 3 rounds**
  - 30s Plank
  - 20s Side Plank
  - 10 Superman