Warmup
Medball circuit
Hurdle mobility
Bike
Lift
4 x 16 side pillar braces each side
4 x 5 holdouts each side
3 x 8 reverse lunges
incline bench press – 125 1×8
135 1×6
single arm rows 2 x 6 70lbs
2 x 6 pull ups
2 x 8 tricep cable pulldowns i forget the weight