1. [10 Single Leg Squats(alt) + 6 DB Romanian Deadlifts @ 45lbs] x 5R
2. [20s Handstand Hold + 5 Weighted Dislocates @ 2kg] x 5R
3. [6-8 Sidebends @ 16kg + 20s Oblique Stretch] x 4R
4. Row 1500m @ easy pace

Back Squat Triples work up to 80KG
5 Rounds Of:
5 Behind Neck Press @30KG
5 Pull Ups

Back Squat 5×3 @50KG
BW Lunges 2×20
Stretch legs

5×10 V Ups

Bodyweight 58.5KG

Back Squat 5×5 @50KG

Bench Press 5×5 @40KG

1 Arm DB Row 3×9 @50lbs

Snatch Triple High Pulls x 6 @40KG

Some Light Snatch Practice @ 20KG

Hollow Hold 3x 40Secs (Last Set Fail)

Alt Single Leg Bridge 20 Secs x 8 Rounds (4 L, 4 R) *No Rest

Bulgarian Squats 3x 15

Hollow Hold 3x 38secs

Reverse Crunches 80 Reps

12 Min Bike Ride

Active Recovery, a day back from the Osteo

Bodyweight 59KG

Back Squat 3×8 @40KG

Push Ups 3×8 (2 Sec Up, 2 Down)

Hollow Hold 3x 35 Secs

Reverse Crunches 3×20

12 Min Slow Bike Ride