Half Kneeling Windmill with KB 3×8/arm @12KG, 16KG, 16KG
Conventional Deadlift 3×5@85% @105KG
Barbell Hip Extensions 3×10 @80,90,100KG

3 Rounds Of:
12 Single Arm Seated Dumbbell Press @30lbs
15 Rotating Dumbbell Tricep Extensions @20lbs
15 Dumbbell Hammer Curls @20lbs

Push Up Plus 3×10/arm
Band Resisted External Rotations 3×10/arm
Bench Press 3×3@90% @66KG

4R Of:
5 Strict Press @40KG
8 Pull Ups
10 Bent Over Laterals @15lbs

Back Squat 1×5 @75% @75
Back Squat 1×3 @ 85% @85
Back Squat 1×1 @95% @95

3R:
10 Rotational Lunges – Double KB @12KG KBs
10 RDL’s @70KG

2R:
30sec Suitcase KB Carry @28KG KB
30sec Side Planks

KB Arm Bar 3 Sets @20KG @15secs each
Push Press 3×3@85% @64KG

3 Rounds Of:
12 1 Arm Seated DB Press @12KG & 14KG
15 Rotationg DB Tri Ext @8KG
15 BB Bicep Curls @20KG

RDLs 3×10 @65KG

2 Rounds Of:
8 BB Hip Extensions @70KG
8 Rotational Lunges w Racked KB @16KG

Sumo DL 3×5 @85% @120KG

3R Of:
6-8 Front Squats @55LG 6,6,8
10 1 Leg RDL w KB @16KG KBs
10 Bent Over BB Row 40KG

3R Of:
12 Pull Ups
10 BB Hip Extensions @60KG
40 sec/arm Suitcase KB Carry @28KG

15 Mins Easy Cardio

Single Arm Serratus Punch 3×10 @Small Grey Band
Band Resisted W to Press 3×10 @Broken Blue Thin Band
Bench Press 3×3@90% @66KG

3R Of:
8 1 Arm DB Row @50lbs
10 Bottoms up Half kneeling KB Press @8KG
15 Diamond Push Ups

3R Of:
10 1/2 Kneeling Windmill w/KL @12KG
20 Bear Crawls

Back Squat 3×3 @90% @87KG Spotted *Difficult
*5 Knee Tuck Jumps In Btw Back Squat Sets
Front Rack BB Bulgarian Split Squats 3×12 @15KG

4R OF:
40 sec Farmers Carry @32KG 2 round, 24KG 2 rounds
8 Conventional DL @80KG
15 Double KB Front Squats @2 x12KG KBs

3R of:
10 Knees-To-Elbows
10 KB Stabilized Bird Dogs @2.5KG Plates *10/side

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

Bench Press 4 sets x 5 reps @60KG
DB Bench Press – Feet Elevated 3 sets x 10 reps @40,45,45lbs
Clap Push Ups 3 sets @16,10,8

3 Rounds of:
12 Face Pulls @Thin Grey Band
10 Standing Landmine Press @5K,10,10KG

3 Rounds of:
15 Hammer Curls @15lb
12 Bent Over Laterals @15,20,20lbs

15 Mins Easy Cardio