STR: @70-80% effort
(kõik 3 seeriat enam vähem sama raskusega)

Back and Shoulders:
3 sets:
10+10 Half Kneeling Single Arm Landmine Press
rest 15-30s
10+10 Single Arm Landmine Row
rest 60s between sets

Chest and Shoulders:
3 sets:
16-20 Alternating DB Bench Press (top down)
rest 15s
10-12 KB Upright Row
rest 60s between sets

Arms:
3 sets:
10-12 DB Tricep Overhead Extensions
max Banded Bicep Curls (fast, up to 30 reps)
rest 60s between sets

Glutes:
3 sets:
10-12 Barbell Hip Thrusts
rest 60-90s between sets

Calves:
Farmers Carry on Tip Toes
3 sets: to failure
with 2 heavy KB/DBs walk forward on you toes making small steps
rest 60s between sets