Mobility/dynamic stretches

Stretch Reps
Neck/shoulder rolls10
Torso twist10/side
Wall press10
Arm openers10
Hip openers10/side
Front leg swings10/side
Wrist/ankle rolls10/side

Weight exercises (0/24)

Exercise Weight (kg)
PressupsBody
Military press20 (BB)
Chest press2×12.5 (WP)
Incline bench press2×10 (DB)
Lateral raises2×7.5 (DB)
DipsBody
Skull crushers2×7.5 (DB)
Cable rotations17.5
Exercise Weight (kg)
Deadlifts75
Pull ups55
Inverted rows15
Seated row2×35
Shrugs2×30 (DB)
Rear delt flyes2×7.5 (cable)
Bicep curls2×10 (DB)
Leg raises5 (ball)
Exercise Weight (kg)
Squats40 (BB)
Hip thrusts60
Leg press120
Walking lunges2×5 (DB)
Seated leg curl40
Leg extension20
Calf raises2×15 (Smiths)
PlankBody