Warm-up:
Mobility
Elements of session to come with lighter weights

• Supersets of:
  1. Single leg standing calf raise, 4 sets x 10 reps
  2. Standing calf raise, 4 sets x 20 reps
  60 secs rest
  Tempo 4010
• Standing donkey calf raise, 5 sets x 20 reps
  60 secs rest
  Tempo 4010
• Seated single leg calf raise, 3 sets x 20 reps
  30 secs rest
  Tempo 4010
• Seated double leg calf raise, 2 sets x 40 reps
  30 secs rest
  Tempo 4010
• Seated dumbbell shoulder press, 5 sets x 10 reps
  60 secs rest
  Tempo 4010
• Seated dumbbell lateral raise, 5 sets x 10 reps
  60 secs rest
  Tempo 4010
• Seated dumbbell Arnold press, 5 sets x 10 reps
  60 secs rest
  Tempo 4010
• Seated dumbbell front raise, 5 sets x 10 reps
  60 secs rest
  Tempo 4010