STR

S w/u

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30m Banded Monster Walk + 10x Banded OHP + 5x Squat Press (10s hold)

3 rounds, rest as needed

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Warm Up Back Squat

4x5 @ 75-80%

3-5 min rest

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Superset of 3 sets:

15x DB Step-up (each leg) @ RPE 8

30s Rest

10-12x DB Seated OHP @ RPE 8

30s Rest

Repeat

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Frog Pumps 3 x 30 reps

20s Rest