A1. Deadlift
2 x 5 @75-80%
3 x 4 @80-85%
4 x 3 @83-90%
A2. :30 bike / machine @85-90%
A3. Single Front Rack single leg lateral step up x 6/ each side
B. 50-40-30-20-10 : @70-80%
Cal row
Cal bike
C. Turkish Get Up
10 alt light
6 alt heavy
4 alt light
D. 20-30 min foam roll / yoga session