AccessoriesSingle Leg RDL
4 sets x 12 reps each leg @ 12 kgs
Box Step Up
4 sets x 12 reps each leg @ 12 kgs
Weightlifting
Power Clean + Strict Press
1 set x 1 + 4 reps @ 60 kg
Clean from Blocks Above Knee
3 sets x 3 reps @ 100 kg
Accessories
Front Squat
3 sets x 3 reps @ 120 kg
Standing Single Arm Dumbbell Press
4 sets x 12 reps each arm @ 40#
Lateral Raise
2 sets x 15 reps @ 15#s
Rear Fly
2 sets x 10 reps @ 15#s
Landmine Twists
3 sets x 10 reps each side @ 5 kg