# Day 17: First Row (Copy)

Inverted Row enters. Reverse Lunge progresses. 5-section preview of the full RR.

## Warmup

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

## Workout

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