A. Overhead sqaut @30×1 6-8reps 5set

B1. Lateral lunge with reach 6-8reps/side 3set

B2. Side lying dumbel ext rotation @30×0 6-8reps/arm 3set

C. EMOM 15min
1,4 Hanging dynamic kneetuck 20-30sec

2,5 Sideplank 20+20sec

3,6 waiters + farmers walk 20-30 sec