# BWF Primer

## Workout

- **Core · 3 rounds**
  - 6-10 Dead Bug
  - 6-10 Bird Dog
- **Upper · 3 rounds**
  - 8-12 Push-Up
  - 8-12 Row - Other
- **Lower · 3 rounds**
  - 10-15 Split Squat (Bulgarian)
  - 10-15 Glute Bridge