A) 3 sets/super set:
16-20 Weighted alt lunges
10 Goodmornings or stiff legged deadlifts
5 Tempo back squats into 5 regular tempo back squats
(if no barbell then go for 5 tempo goblet or db front squats into 5 goblet or db front squat jumps)
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B) EMOM 16mins:
Min1- Max wall balls or kb swings or box jump overs
Min2- 30 Sec hollow body
Min3- Max shoulder to overhead – up to 50/35kg
Min4- 30 sec plank
–
C) 3 sets/super set:
10-15 Bicep curls
10-15 Tricep overhead extn
