1a. Standing DB Press 3x12
1b. BB Front Squat (3-sec @ bottom) 3x6

2a. BB Deadlift (dead stop) 3x6
2b. Burbee 3x1min

3a. KB Front Rack Walking Lunge 3x20
3b. Strict T2B / Knee Raise 3x8
3c. DB Lateral Raise to Front Raise 3x12

4a. Wallball 3x25

5a. HSPU / Seated DB Press 3x10

• 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)