A. 6 sets

P1: 6-8 Banded squat lunge into calf raise @3333

P2: Rotating lunge hold with NF EJ


B. 4 sets

P1: 2x Standing rope bicep pulls

P2: DKB uneven standing (feet together) 90° arm hold

P1&P2: 2x planking 5-sequence


C. Work for 15 min

1 round uneven farmers carry

10 OH MB throw

10 split jumps to squat jump

10 push-ups