# BWF Primer Pull Day

## Core

- 2 × 20-40s Bird Dog

## Arms + Legs

- 1 × 8-12 Horizontal Row
- 1 × 8-15 Bridge Curls
- 1 × 8-12 Horizontal Row
- 1 × 8-15 Bridge Curls
- 1 × 8-12 Horizontal Row
- 1 × 8-15 Bridge Curls