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Romanian DL 3×5 @70
Bench Press 3×12 @15,17.5,17.5(10)

BB Bent Over Row 3×5 @60

Bottoms Up Back Squat 3×5 @ 50

Landmine SA HK Press 3x30kg @10,8,8

Bench Press 8×4 50,52,53,55,57,58,58,58
Barbell Row 8×4 40,43,45,47,50,51,51,51

3R:
5 Pull Ups
8 DB Fly @ 7.5,10,10

DB Lateral Raise 6×4 7.5,10,10,10,10

Barbell Upright Row 3×8 @16KG KB

Back Squat 8×4 @ 60 *last 2 sets 70

SL Banded Leg Curl 3×8 @ All the Gorilla Band

3R:
12-15 Belted Sissy Squat (facing outward)
6 Nordic Curl

DB Seated Press 6×6 @ 15KG DBs

Front lateral Raise 3×8 @ 7.5KG DBs

Strength Day

3×8 Step Ups Contralateral Load 15kg

200m Sandbag Lunges for time: 4mins flat.

3R of:
10 Incline Bench @40kg
8 Chin Ups BW

3×12 Single Leg RDL Contralateral Load @17.5KG