Warm-up:

2 sets

10 Prisoner Good Mornings

10 Prisoner Squats 

10/side Clamshells

10 Down Dog Shoulder Taps + Toe Taps

A1) Kang Squat (1sec Pause in Each Position): 6-8 reps

A2) Chainsaw Row: 6-8 Reps/arm; Rest 90sec x 3 Sets

B1) Heavy Goblet Curtsy Squat: 6-8 Reps/Leg

B2) Heel Sit KB Horn Deep Press: 8-10 Reps 

B3) Clamshell Side Plank: 20-30sec/side; Rest 90sec x 3 Sets

C) 3 Sets for Quality

8-10 Goblet Squat Curls-to-Tricep Extension

8-10/side Kneeling Halos

8-10 Hollow Body Pull-Overs

Gear:  Heavy DB (40-65lbs/25-40lbs) + 1 KB (53/35lbs)