Strength: Back Squat 5x5 @ 80–85% Rest 90 sec between sets. Accessory: 3 rounds: 10 banded hamstring curls, 30-sec wall sit (45 sec rest)

Tag Team Engine Warm-Up: 3 Rounds – 30s each: Jumping Jacks, Air Squats, Push-Ups, Plank Hold Strength: 5x10 DB Goblet Squats (tempo: 3...

SKILL: Upside down push ups of a box 5x5 Acc: DB Row & Push off a box 6 reps ( 1 push up and one row off each arm counts as 1)