Warm-Up

• Band dislocates – 10

• Standing torso rotations – 15

• Arm circles – 10 each

Main Block

1. Med-Ball Scoop Toss (from hip) – 4×6/side

2. Lateral Lunge-to-Twist – 3×10/side

3. Bird-Dog Reach – 3×10 total

4. Standing Cable Rotation (mid-height) – 3×10/side

5. DB Renegade Row + Rotation – 3×8 total

Finisher / Core

• 3×30 sec intervals alternating side plank + slow reach-through