- deadlift - 3x5 (255)
- bb rows - 3x8 (115)
- hack squat - 3x10 (155)
- db incline bench - 3x12 (35)
- ohp - 3x12 (65)
- face pulls - 3x15 (trx)
active rest
- first 3 exercises - 10 slider pike ups, 10 slider knee tucks, 10 slider oblique knee tucks
- last 3 exercises - 20 swings (24kg), 15 med ball slams, 10 deck squats
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