OH Press
50kg x 8/8/8
Floor Press
50kg x 3/3/3/3/3/3/3/3 – 30 seconds rest
Inverted Band Row
4 x 8
Squats
137.5kg x 2
145kg x 2
152.5kg x 2
Paused
110 x 3/3/3
Banded Lying Ham Curls
1 x 100
Bench
95kg x 3/3/3/3
80kg x 8/8/7
Tri Machine Dip
3 x 12
Tri Press Down on Cables Super Set Face Pulls
Deads
60kg x 10/10
100kg x 5/5
120kg x 3
140kg x 3
150kg x 3
160kg x 3/3/3/3
RDLs
100kg x 8/8/8
Hyper Holds
20kg x 10seconds x 3
