170 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 25 (singles)

2.Squats
A. Back squat
4x5x82-85 % - 75 kg

B. Front squat
1x5x75 % - 60 kg
2x5x80 % - 65 kg
- New set every 3 minutes

3.DL
1x20
3x10
- New set every 3 minutes
- 52.5 kg

4.Accessory
4 sets:
8 shoulder press - 29 kg
8+8 bicep curls - 25 lbs