Squat Intense + Single Leg/Upper Body Pull + Scap/Core
A. High Bar Back Squat @ 20×0, 4-6 reps x 3 sets, rest 3 minutes.
B1. DB Split Squats @ 30×0, 8-10 reps x 3 sets, rest 1:30
B2. Kipping Pull Ups, 10-15 repetitions x 3 sets, rest 1:30.
C1. DB Powell Raise @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C2. Weighted Side Bridge x 15 seconds/each side, rest 10 seconds between each side x 3 sets, rest 1 minute.