KB Snatch - Single hand

3 x 6

MB Slams

3 x 8

BB Bench Press

4 x 5 @ 7.5

Trap Bar DL

4 x 5 @ 7, 7.5, 7.5, 7.5

Hack Squat -

3 x 10

DB Shoulder Press.Standing

15, 15, 12

DB Lateral Raises

3 x 25

Pendlay Rows

3 x 6 @ 7.5

Toes to Bar

3 x MAX

Airbike

KB Hike Clean + Press

3 x 5 @ 7.5

MB Rotational Slam

3 x 12 @ 17.64 kg

BB Back Squat

7, 7, 6, 6 @ 7, 7.5, 7, 7.5

Incline Bench Press (BB)

3 x 8 @ 7.5

BB RDL

10, 9, 8

Seated Cable Row

20, 17, 15

Lat Pulldown

3 x 15

KB Side Bends

2 x 20 @ 0:30

Cable Rotations - Core

2 x 20

Rower

BB Muscle Snatch From Above The Knee

3 x 6 @ 6

side toss + Pre load

3 x 6

BB Sumo DL

5 x 5 @ 7.5, 7.5, 8, 8, 7.5

Goblet Squat

3 x 10

DB Incline Bench Press

12, 15, 12 @ 7.5

Chin Ups

3 x MAX

KB Plank Pull-through

3 x 24

Crunches on Swiss ball + Weight

3 x 20 @ 22.05 kg