10×2 1 1/4 Squat @ 50KG

3×10 Bulgarian Split Squat @ 10KG

*VMO Focused*

10×2 1 1/4 Squats @ 50KG Focus on VMO

Peterson Step-Ups 5×5 @20KG

Bulgarian Split Squats 5×6 @15KG

6 Rounds Of:
20 Push Ups
12-15 Upper Back Work

Shoulder & Bicep Work

2 Rounds:
20 Push Ups
5 Pull Ups
20 Push Ups
10 1 ARM DB Row @ 45LBS
20 Push Ups
15 Ring Rows

Then;-
2 Rounds:
15 Push Ups
5 Pull Ups
15 Push Ups
10 1 ARM DB Row @ 45LBS
15 Push Ups
15 Ring Rows

6 Rounds Of:
Shoulder Work, Bicep Work, Tri Work

Ab Ripper 180