1A KB goblet squat 3x 12. 1B Fire hydrants and donkey kicks 3x12. 2A DB deadlift 4x6. 2B Jump lunges 2x20 each leg. 3A single arm DB bench press 3x8. https://youtu.be/X8zXg41yziI. 3B Cable row 3x 12. 4A push up with rotation 3 x 5 each arm. 4B YTWL 3x5 each motion