Warm Up (Before Wendler Deadlifts):
- 500m row at average pace
- 2km ride, increase resistance level every 400m

Wendler Deadlifts

L-Sit Chin Ups:
- 3 x 10

Weighted Dips:
- 20kg x 10, 20kg x 9, 20kg x 8
- Bonus Round: 5 x BW Dip with Explosive drive upwards and release hands off dip bars then catch agian on way back down

Zottman Dumbell Curls (curl dumbell upwards with palms facing up, lower dumbell with palms facing down):
- 14kg x 6 x 3

Seated Barbell Tricep press (extra deep, strict form):
- 22.5kg x 7 x 3

Drag Barbell Curls (drag barbell from thigh up along body to chest heght by pushing elbows back and squeezing bicep - pause at top)
- 25kg x 7, 30kg x 7, 35kg x 7

In-close Barbell Bench Press (elbows touching sides throughout) immediately followed by push ups (hands in close and feet on bench):
- 3 x 60kg + 3 x 7

3 x 15 butterfly pull ups to stretch the arms out

Hang Squat Snatch:
- 10 x 20kg, 10 x 30kg, 2 x 5 x 40kg