Morning
Incline treadmill 20 min @ 10%
Single leg bridge - 12,12
Bicycles - 20,20
Dynamic side planks - 15,15
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Afternoon
Back Squat
45 x 20
65 x 20,20,20
Pullups
BW x 10
25 x 5
50 x 5,5,5,5
Loaded carry
40 x 4
Rear Delt -20 x 3x10
