Band warm up
Dynamic warm up
Squat (20 mins in the clock.)
2-3 warm up set to find your 4 rep weight.
6 sets of 4 reps
Calf raise 10-15 between each set.
Upper back engagement.
Cable row, barbell row, scapula engagement 1/4 pull up.
Baseline x3 (if your feeling brave x5)
30 Sit up
20 Push up
10 Pull up