Bench Press x 1
125 130 135 140 145 155

Tricep Extensions 5 x 3
40 45 45 45 45

Seated DB Snatch 5 x 3
20 20 25 25 25

Seated Cable rows 5 x 3
220 225 230

EFX -- 30 mintues (resistance level 4, incilne level 4) (3.2 miles)

V-Push Ball Up 4 kg med ball 7 x 20

Low Lateral box Jumps (mid shin) 4 x 30 seconds