LEGS & SHOULDER

1a. Goblet Squat 3 x 10
1b. KB Z press 3 x 10/10

2a. KB Romanian Deadlift 3 x 12
2b. KB Front Rack Box Step-Up 3 x 20
2c. KB Swing USA 3 x 10

3a. KB 1-Arm Overhead Back Lunge 3 x 20
3b. Strict Knee Raise 3 x 10
3c. Ground to Overhead 3 x 12

4a. Band Pull Apart 3 x 15
4b. DB Lateral Raise 3 x 12

• Choose weight that can be done with quality
• YGIG / Rest same time you spent on set
• a/b/c = superset (Athlete1 do all before Athlete2)