Power Clean

3 x 6 @ 60 %

Barbell Back Squat

5 x 5 @ 75 %

Bulgarian Split Squat

4 x 8 @ 60 %

Partner Nordic Hamstring Curl

3 x 6

Calf Raise Series

3 x 7

Paloff Press

3 x 10

Med Ball Rotational Throw

3 x 5

Rowing

3 x 500

KB swings

3 x 15 @ 55.12 kg

KB Russian Twist

3 x 20 @ 55.12 kg

Hang Clean High Pull

3 x 6 @ 70 %

Push Press

2 x 6 @ 110.23 kg

Bench Press

5 x 5 @ 75 %

Barbell Row

4 x 8 @ 70 %

Seated DB Shoulder Press

4 x 6 @ 75 %

Chin-Up

3 x MAX

Dip

3 x MAX

DB Shrug

3 x 10 @ 66.14 kg

Iso Hold DB Curl

3 x 10 @ 22.05 kg

Assault Bike

8 x 20 @ 8

Power Clean

3 x 6 @ 60 %

Romanian Deadlift (RDL)

4 x 8 @ 75 %

Front Squat

4 x 8 @ 70 %

Walking Lunge

3 x 8 @ 44.09 kg

Lying Leg Curl

3 x 12 @ 70 %

Tricep Pushdown

4 x 12 @ 70 %

Med Ball Hanging Straight Leg Raise

3 x 10 @ 11.02 kg

Med Ball Wall Throw

2 x 6

Smith Machine Bench Throws

2 x 6 @ 88.18 kg

Incline DB Bench Press

4 x 8 @ 75 %

Lat Pulldown

12, 10, 8, 8, 8 @ 70, 80, 90, 90, 90 %

DB Arnold Press

3 x 10 @ 70 %

Cable Flys

3 x 12 @ 70 %

Cable Lat Raise

3 x 12 @ 70 %