9 min Ladder 3,6,9,12,15,18,21…. OH Squat RX 50 kg, Chest to Bar Pull Ups.
Push
4×8 bench press
4×12 incline chest press
4×8 shoulder press
4ssx 10 barbell bicep curls+ 10 skull crasher
3x 1min plank + 15/20 prone leg raises
Full body
4X8 Deadlift
3 sets of : 10+10 Db snatch, 10 gorilla rows, 10 burpees
3 sets of : 8 parallette push ups, 12 rotation plank, 12 alt v ups, Run 200m
