| Push Jerk/ or | X5-6 | |||
| Push press | X5-6 | |||
| X5-6 | ||||
| Squat | 80% | x5-6 | ||
| 80% | x5-6 | |||
| 80% | x5-6 | |||
| Goodmornings | x10 | |||
| x10 | ||||
| x10 | ||||
| Superset: | 4 x 10 each | |||
| DB press | DB Weight______ | |||
| Lunges | ||||
| Complex 3 rounds | KB swings x 8 | |||
| Windmills x 5 each | ||||
| Burpees x 5 | ||||
| Pistol squats x2-3 each |  |
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