KB Double bell Front Squat x5 (12-28kg bell each)

Paired with KB Catching Pulls (ballistic exercise) x10 (16-24kg/one bell)

-Rest 30-45 seconds and Repeat 9x

KB Double bell Overhead Press x5 (8-28kg bell each)

Paired with Double KB Push Press x5 (12-24kg bell each)

-Rest 30-45 seconds and Repeat 4x

Supine Leg Raises x10

Paired with Side Plank x10 second hold each side

-Rest 15 seconds and Repeat 2x