Single Arm Serratus Punch 1×30
Band Resisted W to Press 1×30
Bench Press 3×5 @85% @63KG

3 Round of:
12 Bent Over Barbell Row @40KG
20 Dumbbell Side Raises @8lbs
15 Push Ups

Half Kneeling Windmill with KB 3 x 10 @12KB

Row or Bike 7 sets 30 On: 30 Off

Back Squat 3×5 @85% @80KG *supposed to do 85KG

3R Of:
12 Kettlebell RDL’s @16KG
8 Bulgarian Split Squats @16KG
30 Sec Suitcase KB Carry @24KG

2R Of:
8 Barbell Hip Extensions @70KG
8 Rotational Lunges with Racked KB @12KG KBs