Push Up Complex

Seated Dumbell Press (touch dumbells at bottom and top, strict and slow):
- 20kg x 5, 24kg x 5, 28kg x 4, 32kg x 1

Barbell Front Raise (strict and slow) + Shoulder Touches:
- 20kg x 7 + 100 Shoulder Touches
- 20kg x 7 + 80 Shoulder Touches
- 20kg x 7 + 60 Shoulder Touches
- 20kg x 7 + 40 Shoulder Touches
- 20kg x 7 + 20 Shoulder Touches

Shrug Machine + Barbell Upright Row (strict and slow):
- 80kg x 10 + 30kg x 7
- 100kg x 9 + 40kg x 7
- 120kg x 7 + 40kg x 7

Cable Side Raise:
- 3 rounds each arm
- 5kg x 7

Shoulder Press (strict), Push Press, Split Jerk (barbell can't from rack position until done):
- 40kg x 3,3,3
- 50kg x 3,3,3
- 50kg x 3,3,3

Hang Squat Clean and Jerk (can't let barbell lower below knees until done):
- 3 rounds
- 40kg x 5

OH Squat + Hang Squat Clean and Jerk (can't let bar go lower than rack position):
- 40kg x 5,5