Mobility/dynamic stretches

Stretch Reps
Neck/shoulder rolls 10
Torso twist 10/side
Wall press 10
Arm openers 10
Hip openers 10/side
Front leg swings 10/side
Wrist/ankle rolls 10/side

Weight exercises

Exercise Weight (kg)
Pressups Body
Chest Press 30
Military press 20 (BB)
Incline bench press 2×7.5 on Oly bench
Lateral raises 2×5 (DBs)
Cable flies 2×17.5
Shrugs 2×35 on Limitless
Dips Body
Skull crushers 2×7.5 (DBs)
Exercise Weight (kg)
Deadlift 2×25
Pull-ups 60 (assist)
Inverted rows 2×12.5 (DBs)
Seated row 2×30
Decline leg raise 5 (ball)
Rear delt flies 2×7.5 (cable)
Hammer curl 2×10 (DBs)
Exercise Weight (kg)
Squats (elev. heel) 15 (BB)
Leg press 100
Seated leg curl 40
Adductor 75
Leg extension 25
Calf raises 2×20 (DBs) on Smith machine
Hip thrusts 2×5 (big BB)
Cable rotation 20