Strength
Bamboo Bar Bench
3 sets x 10 reps @ 4x18#KB

Bamboo Bar Overhead Hold
3 sets x 20 sec @ 2x18#KB

Bamboo Bar Overhead Lunge
1 set x 6 reps @ 2x18#KB

DB Bench Press
2 sets x 10 reps @ 2x40#

Overhad Banded Tricep Extensions
2 sets x 50 reps

Lats and Abs


Weightlifting
Power Snatch Above Knee Box
5 sets x 1 rep @ 70% (60 kg)

Power Clean Above Knee Box
5 sets x 1 rep @ 70% (75 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg