# Poranna napierdalanka

Full RR structure with rep ranges. Peak volume.

## Warmup

- 1 × 10 Bird Dog
- 1 × 10 Bodyweight Squat
- 1 × 8 Scapular Shrug

## Workout

- **Circuit · 3 rounds**
  - 8-12 Split Squat
- **Superset · 3 rounds**
  - 8-12 Dip - Bench
  - 8-12 Glute Bridge (Single-Leg)
- **Superset · 3 rounds**
  - 8-12 Leg Raise
  - 8-12 Push-Up
- **Circuit · 3 rounds**
  - 30s Plank
  - 25s Side Plank
  - 12 Superman