- deadlift - 3x5 (260
- bb row - 3x8 (120)
- hack squat - 3x10 (160)
- db incline press - 3x12 (40)
- ohp - 3x12 (70) (12,12,9)
- face pulls - 3x15
active rest
- first 3 exercises - 20 crunch, 20 rev crunch, 20 russian twists
- last 3 exercises - 15 leg lifts, 15 sit ups, 15 shredders
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