MOBILITY
Rower: 500m in 1min 48sec
Foam roll full body x 10min
Lat Stretch with Dowel x 15
Facepull with external rotation: 3 x 15 (with 5sec pause every 5 reps)
Squat position lat stretch: 3 x 5 per side
Prone Shoulder Dislocates with Band
Bootstrapper Goblet Squats x 5
STRENGTH (Superset)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 11; 5 x 5 @ 50kg
DB Squats: 5 x 15 @ 35kg
DB RDLs with Shrug: 5 x 10 @ 35kg
STRENGTH (Superset)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 55kg x 5, 65kg x 5, 75kg x 9(PR); 5 x 5 @ 55kg
DB Squats: 5 x 15 @ 35kg
DB RDL w/ Shrug: 5 x 10 @ 35kg
STRENGTH
Deadlifts: 40kg x 5, 60kg x 5, 70kg x 5, 85kg x 5, 95kg x 5, 105kg x 5; 5 x 5 @ 85kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8 @ BW
ACCESSORY
Band Pull-aparts: 100 total reps
AFTERNOON => EXTRA BACK WORK
Warmup with 10min on Airdyne Bike
Chest Supported DB Row with Pause: 4 x 10 @ 12.5KG
Lat Pull-down with One Arm Eccentric: 3 x 6/arms @ 22.5kg, 25kg, 27.5kg
Neutral Grip Lat Pull-down: 1 x 25 @ 27.5kg
Cable Facepull: 2 x 50 @ 5kg
Neutral Grip Band Pull-up: 1 x 16 with a Green Band
MOBILITY/CARDIO
Foam Roll Full Body: 10min
Superset:
-Airdyne Bike: 4 x 5min @ an easy pace
-Bootstrapper Squats: 4 x 5
Shoulder Mobility Drills: 5min
Hip Mobility Drills: 5min
STRENGTH (Superset)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 60kg x 5, 70kg x 5, 80kg x 6(PR); 5 x 5 @ 60kg
DB Squats: 5 x 15 @ 35kg
DB RDL w/ Shrug: 5 x 10 @ 35kg
STRENGTH
Squats: 20kg x 10, 40kg x 6, 50kg x 4, 60kg x 3, 70kg x 2, 80kg x 1, 90kg x 1, 100kg x 1
Bench Press: 20kg x 10, 30kg x 6, 40kg x 4, 50kg x 3, 60kg x 2, 75kg x 1, 85kg x 1, 95kg x 1(PR)
Pull-ups (Superset with Squats and Bench Press): 18 x 4 @ BW (72 total)