circuit 5 x 10 box jumps 3 x 10 wide arm push ups + 4 x 5 diamond push ups jogging 3 x 6 press @24kg 3 x 6 push press @28kg active rests = ab work bicep 3 x 20 @7kg/hand tricep press 3 x 10 @8kg shoulder press 3 x 20 @7kg/hand tricep pull 3 x 10 @9kg/hand
5 x 6 bench @34kg 3 x 20 18kg step-ups 3 x 10 box jumps 2 x 6 side plank to shoulder press @ 5kg per side 5 x 5 back squat @ 54kg 3 x 8 front squat @34kg ab leg raise thing 3 x 8 3 x 10 bicep curl @ 9kg 2 x 20 tricep press @ 9kg
bench 5 x 5 @38kg step-ups = rest thrusters 3 x 10 @12kg p-bar dips 2 x 10 plank to side shoulder press 5kg/side 3 x 8 back squats 3 x 8 @44kg 2 x 10 bicep 9kg + 2 x 10 tricep press @9kg side squat throw 3 x 10