Bench Press
3 sets x 3 reps @ 90 kg
Incline Bench Press
2 sets x 12 reps @ 40, 50 kg
Pec Fly
2 sets x 15 reps @ 5 kgs
Ring Dip
2 sets x 12 reps
Single Arm Overhead Carry
3 sets x 25 steps each @ 32 kg
Skullcrushers
2 sets x 12 reps @ 25 kg
Banded Tricep Extension
2 sets x 15 reps @ blue band
Back Squat
3 sets x 5 reps @ 112 kg
RDL
2 sets x 15 reps @ 90 kg
Conditioning
BikeErg
28:44
10,155 m
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