A,
Front rack reverse lunge (12 mins)
4 sets x 12 reps ( total)
- alternate legs
- from rack
- add weight each set
- 2 mins rest after each set
- hard effort

B,
Bent over row (8 mins)
4x 12 reps
- perfect form
- same weight across all set
- supinated grip
- 90 sec after each set