# New A

## Power Up

- 1 × 30s Jump Rope

## Dynamic Stretches

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 5-10 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Deadlift (Romanian)
- 1 × 10 Bodyweight Squat
- 1 × 10s Dead Hang

## Main Work

- 3 × 5 Squat - Barbell
- 3 × 5 Bench Press - Barbell
- 3 × 5 Dumbbell Curls

## Core


## Cool Down

- 1 × 60s Jump Rope