500m Row
Bench
Power 5x5 (80kg)
Wide 5x5 (70kg)
Narrow 5x5 (60kg))
Row 5x5 (120kg)
BO DB Row 5x5 (35kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
4 Rounds of -
6x Rope Pull down (53kg)
6x Rope BC (53kg)
6x Leg Ext 12 Plates
4 Rounds of -
6/6x 11kg Tri Rope PD
6x Leg Ext 12 Plates
5 Rounds of -
5x BB Reverse Curl
5x BB BO Row
5x BB Curl
5x 100kg Calf Raise
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