3 Rounds of -
10x 20kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
Bench
Power 3x5/5/7 (95kg)
Wide 3x5 (85kg)
Narrow 3x5 (65kg)
Seated Row 3x5 (110kg)
BO DB Row 3x5 (40kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
4 Rounds of -
6x Rope Pull down (41kg)
6x Rope Pull down (41kg)
10x Leg Ext 9 Plates
4 Rounds of -
6/6x 29kg Tri Cable Ext
10x 80kg Calf Raise
3 Rounds of 20kg BB
5x RC
5x BO Row
5x Drag Curls
50kg Lever Deadlifts
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