20 min EMOM 1st 9 OH Squat RX 60 kg, 2nd 9 Chest to Bar Pull Ups, 3rd 12/9 Cal Ski, 4th REST
Uper day 1
Bench press 12-10-8-6-20 Incline dumbell press
4×12 4ss Incline dumbell fly 10 +10 close grip push ups
3ss chicken press 10 + one arm triceps extension 10r+10l
4x max dips 30″/40″Side plank feet on bench + ghd leg raises