Front Squat:
- 3 rounds: 40kg x 6 = 240
60kg x 6 = 360
80kg x 3 = 240
TOTAL = 840
Seated Calf Raise:
- 3 rounds: 60kg x 6 = 360
70kg x 6 = 420
70kg x 6 = 420
TOTAL = 1,200
Barbell Lunge (resting on shoulders and backward step):
- 3 rounds: 40kg x 10 = 400 (5 lunges each leg)
50kg x 10 = 500
60kg x 10 = 600
TOTAL = 1,700
Hamstring Cable Pull:
- 3 rounds: 11.25kg x 12 = 135 (6 each leg)
11.25kg x 12 = 135
11.25kg x 12 = 135
TOTAL = 405

                                                 GRAND TOTAL = 4,145