Warm-up

Strength:

Every 2min x 10min

Push Press x 5-4-3-3-3

Full Body Strength:

Every 90sec x 18min (3 sets) of:

1- 10 Horizontal Ring Row + Banded Lat Pull Downs in remaining 60sec

2- Box Step-Ups with Dumbbell Farmer’s Carry x 16-20 reps

3- 10 Bent-Over Reverse Flies + 30sec Isometric Hold at top

4- Side Plank x 30sec each side