# Copy of "Strength Session A"

You'll build lower-body strength and chest power with focused compound lifts, then stabilize your core. Three solid rounds of real work — efficient and effective.

## Warm-up

- 1 × 1-30+ Rowing (Stationary) - Machine
- 1 × 8 Bodyweight Squat
- 3 × 0-15 Upper back machine
- 3 × 0 Shoulder Press (Overhead) - Smith Machine
- 1 × 8 Lunge (Walking)
- 3 × 10 Figure 8 (Pass Between Legs) - Kettlebell

## Main

- 3 × 10 Squat (Goblet) - Kettlebell
- 3 × 10 Bench Press - Dumbbell
- 3 × 10 Row (Bent-Over) - Dumbbell
- 2 × 10 Squat - Barbell
- 2 × 30s Plank

## Cool-down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Butterfly Stretch
- 1 × 30s Chest Wall Stretch