Upper Vertical Push/Pull | Warmup / Shoulder Prehab | - Lateral band walk 15/side | - Hip flexor stretch x30s/side | - Air squat x15 | A) Pre-Fatigue | 2 Sets | 1. Bodyweight ATG Split Squat ×12/leg | 2. Hip Airplanes ×6/side | B) Intensity Superset | Minute 1 - Front Squat ×5 @22X0 | Minute 2 - Dumbbell Romanian Deadlift ×6–8 @30X1 | C) Strength Balance / Finisher | Minute 1 - Kettlebell Cyclist Squat ×12–15 | Minute 2 - Side Plank Reach Through ×10/side | Minute 3 - Ring Body Saw ×10–12 | Cooldown | - Couch stretch 1min/side | - 90/90 hip switch flow 1min | - Box breathing 2min | Log and Additional Details | B2) 40#/each