Strict Press: 1 x 20

3 Sets (Rest 0:30-1:00 between exercises)

10 Strict Press at weight achieved for 20

10 Single Arm DB High Pulls with controlled eccentric

30 Second Arm Extended Side Plank Per side

Squat: 3-4 Sets

6 Front Squats + 12 Back Squats

(Rest 1:00)

8 Rear Foot Elevated Bulgarian Split Squats per leg

(Rest 1:00)

10 Box Step Ups w/slow eccentric per leg

(Rest 2:00)