Accessory Work
3 sets
10 tempo goblet squats @16/24kg (3:0:3:0) 1 set = 1 min
10+10 windmill @light weight
20 front rack walking lunge steps (db's can lay on shoulder)
rest 2 min

Cool down
2 min walk/jog around
2 min light bike/row
1-2 min forearm streching
1+1 min calf smash with roller
1-2 min upperback smash