75 min
Warm up for 10 min

1.4 sets:
8 strict pull ups
10 hip thrust - 65 65 70 70 kg

2.3 sets:
10 sa. strict DB press - 12 12 12 kg
8 bulg. split squat - 14 14 14 kg

3.3 sets:
12 side lateral raise - 4 4 4 kg
8 bicep curls w/DB - 10 10 10 kg
8 hamstring curls - 35 35 35 kg

4.Tabata shoulder press
- 10 kg
- 12-10 reps

5.3 sets:
12 bicep curls w/barbell - 12.5 15 15 kg
10 v-up
15 pike leg raises
30 side heel touches