# BWF Primer

## BWF Primer

- 3 × 10-20s Dead Bug
- 3 × 10-20s Bird Dog
- 3 × 5-12 Push-Up (Incline)
- 3 × 5-12 Incline Row
- 3 × 8-15 Bodyweight Squat
- 3 × 8-15 Glute Bridge