Squat airx20, 56x10, 78x10,10
C&P 13.5sx10,20 20sx12

SLCR 12,14,16

DL 56x5, 78x5,95x5,122x5

evening warmup

morning row

cooldown

overrun
db bench 20sx20,20
30sx15,15,15,15,15,20

8x30 sec/90 sec active rest with db bench during the 90 sec

evening warmup

morning row

morning warmup

done

k to E 20x4

pups 8
chins 10

pups 5
chins 5 with 4 sec ecc

bench 66x12,88x12,110x10,12

morning wakeup

DL and curl 30sx5,6

air squats 20

DB DL, curl&Press 13.5sx10, 20sx10,15,24

evening warmup

morning wakeup

chins with 4 sec neg 5,5,6
K to E 20,20,20

db bench 20sx30, 30sx30, 40sx20