Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded side steps
5 banded dynamic squat strech
5 inch worm with push up
10 lunge steps
5 burpees

Strenght
Back Squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80% (add + 2.5-5kg compared to last time we did this. If the quality of the squats
werent that good last time, face the truth and use maybe even lighter weights / same weights that last time) We want to perform squt that way than there will
be always 1 rep to tank after last rep you did. Keep this in mind, i dont say that you shouldnt try hard but dont go all out)
rest 3 min bwn sets

Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 3 min bwn sets