Day 1
A1) Back Squat
3×5-8, rest 60sec
A2) Pushup
3×8-12, rest 90sec

B1) Chinup
3×3-5, rest 30sec
B2) Kettlebell Swing
3×20, rest 60sec

Day 2
A1) Bench Press
3×5-8, rest 60sec
A2) Lunge
3×8/leg, rest 60sec between legs

B1) Single Leg RDL
4×12/leg, rest 30sec between legs
B2) Ring Row Plank
4×20-30sec, rest 30sec

Day 3
A1) Deadlift
3×5-8, rest 90sec
A2) Standing Overhead Press
3×12, rest 90sec

B1) Turkish Getup
3×2/arm, rest 30 sec
B2) Bent Over Dumbell Row
3×12, rest 60sec