30 x Air Squats
30 x Sit Ups
30 x Push Press 30/20kg
30 x Ring Rows
30 x OH Walking Lunge steps w/DB (light)
30 x Good Mornings

Bench Press x 5
Rest 90s
Decline Ring Row x 5
Rest 90s

6-8 x HSPU (defisit)
1-2 x Legless Rope Climb
rest 3min btw sets

12 x Single arm Shoulder Press w/DB
rest 75s
12 x Stricth Chin Ups
rest 75s

1 x Legless Rope Climp
ME Strict HSPU
rest 60s btw sets

3rds
8 x Goblet Squats
tempo 3020
8 x Bulgarian DL
rest 90s btw rds

15 x Kneeling Landmine Press
6-8 x Negative Chin ups
rest 1min btw movements
aim to 3-4 rds

3rds
Box Push Up x 15
rest 45s
Ring Row x 15
rest 45s

Goblet Squat x 15
rest 60s
Dumbbel Hamstring Curl x 15
rest 60s

3rds
Side Step Up x 15
rest 45s
Single leg romanian DL x 15 w/KB