Week A

Jumprope

1 set × 30 reps

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

Squat (Sky Reach)

1 set × 5-10 reps

Wrist Flexibility Stretch

1 set × 5 reps

Dead Bug

1 set × 30s

Dead Hang

1 set × 10s

Dip (Parallel Bar)

1 set × 5 reps

Squat

1 set × 10 reps

Deadlift (Romanian)

1 set × 10 reps

Squat - Barbell

1 set × 3×5 reps

Bench Press - Barbell

1 set × 3×5 reps

Curl Bar Curls

1 set × 3×5 reps

Jumprope

1 set × 60 reps