19/10
Sumo deads 200*3*3
Reverse band deads 220*3, 240*3*3
Poor man’s GHR 8, 8, 6, 6
Ab wheel 10*4
DB rows 50*5*4
20/10
Bike 20mins
Roman chair 8*4
Treadmill 10mins
22/10
Squats 160*3*2, 165*1 (comp single)
Pause squats (bands chains) 80*3*3
Bench pulls (thin bar) 55*5, 60*5*3
Ab wheel 10*4