Warm Up

3 rounds
1 min cardio
5+5 weighted single leg RDL
5+5 single arm upright row
10 goblet squats
10 pass thorughs

Strenght
5x 2 front squats + 3 back squats
Use light to moderate weights
5x5 weighted pull ups / strict pull ups
Use light to moderate weights

Accessory
3 sets
10-15 Bent over Barbell Rows
10 Tempo Goblet Squats (5 second negative, stand up fast)
:30-45 Side Plank R/L
rest 1-2 ,min bwn

Optional extra
Cool down
2-3 min light cardio
30-45sec russian baby strech
30-45s lat strech
30-45s triceps strech
1 min prayer pose