Box Squat

Barbell Hip Thrust

Kickstand Squat

Landmine Single Leg Deficit RDL

Weighted Straight-Leg Crunch to Toes

Hollow Rocks

Chin up Eccentrics

Key Lock Press

Neutral Grip Cable High Row

Side Seated Single Arm Pecdec Fly

4 Rounds of: 15 Dumbbell Thrusters 10 Dumbbell Devils Press Rest 1 minute between rounds and record time for each round Your goal is to stay consistent across all 4 rounds. Meet or beat your time for a previous round.

Dumbbell Thrusters

Dumbbell Devils Press

Landmine Deficit Deadlifts

Front Rack Step-Ups

Feet Elevated Plie DB Squat

Single-Leg Leg Extension

Plank with Knee Taps

Cable Bird Dog Crunch

Iso Hold Standing Neutral Grip Press

Bat Wing Row

DB Bent Arm Lateral Raise to Cuban Rotation

Tricep Dips

Concentration Curl

Banded Unilateral Wide Curl

Banded Tricep Unilateral Pushdown

Single DB Front Raise