- Bench: 82.5 + yellow minis doubled  x 3 x 4 @ RPE 9 (all 1st reps paused)

- Press: 67 x 4/76 x 1/70 x 4/70 x 2 x 3

- Weighted Chin: 15 x 3 x 8

- Weighted Dip: 15 x 3 x 10

- Laterals/DB Hammer Curl: 3 x 10

- Conditioning: 6 20s rower sprints 1:40s rest