1.DB Front Squat (Hold DB front to back at shoulder & squat normally)

8 pounds 12 reps x 3 sets

2.KB Dead lift to Shoulder Lift (KB in one hand – dead lift KB – then use momentum to lift up to shoulder – reset after every lift)

10 pounds 8 right 8 left

3.KB Swing with both hands

15 pounds 15 reps x 3 sets

4.Single Leg Hamstring Reach Dead lift with KB

10 pounds 12 reps x 3 sets

5.DB Calf Raises (Hold DB by your side)

10 pounds 15 reps x 3 sets

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Mountain Climbers – 25 seconds

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Russian Twist (holding DB at side)

Fast-paced Step-ups (using 1 riser on platform)

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Straight V-Up with arms & legs 12 – 15 reps