Squat Intense + Single Leg/Upper Body Pull + Scap/Core
A. High Bar Back Squat @ 30×0, 6-8 reps x 3 sets, rest 2 minutes.
B1. DB Split Squats @ 20×0, 8-10/each leg x 3 sets, rest 1 minute.
B2. Kipping Pull-Ups, 10-15 reps x 3 sets, rest 1 minute.
C1. DB Trap 3 Raise @ 30×0, 6-8 reps x 3 sets, rest 1 minute.
C2. Rotational Med Ball Twists(Feet Touching Ground for Stability), 12/each side x 3 sets, rest 1 minute.