A) Frog Stance Deadlift

2121; 5,4,3,5,4; rest 2-3mins
*wave load
Demo video https://youtu.be/sdZ3el-mEwE

B1) Glute Bridge Close Grip Bench Press

40X1; 3-5; rest 45sec x 3
Demo video https://youtu.be/esokg-7KVCs

B2) Alternating Dumbbell Bent Over Row

20X2; 5-7reps/arm; rest 90sec x 3 sets
Demo video https://youtu.be/UKjQMYiQnS0

C1) Dumbbell Single Leg Romanian Deadlift

3111; 5-7/leg; rest 60sec x 2
Demo video https://youtu.be/frXMwmAedBU

C2) Half Kneeling KB Clean and Windmill Press

6/arm; slow and controlled throughout range of motion; rest 60sec x 2
Demo video https://youtu.be/w9Mf85NRQWg

D) 14mins Continuous Work Grinder