Warm-Up

• Foam roll calves & quads – 45 sec each

• Arm swings + torso twist – 1 min

• 2 rounds: 10 bodyweight squats + 10 glute bridges

Main Block

1. DB Thruster – 4×10

2. Jump Lunge – 3×10/side

3. Goblet Squat – 3×8

4. Plank Row – 3×10 alt

5. Cable Face Pull – 3×12

Finisher / Core

• Anti slouch circuit: Bird-dog reach 10 each • Prone Y/T/W 10 each • Side plank reach through 30s/side