warm up: 5 min bike

Bench red min bands (+50kg)

bar x 5 wide grip

bar x 5 med. grip

30kg x 5

40kg x 5

50kg 5 x 4 (+50kg band)

assistants

barbell front raises 3 x 10

lateral raises 3 x 10

cable pull-aparts

Conditioning: HIIT on tread; 25mins if jog/sprints

I also messed around with some strongman stuffs:

– viking press & atlas stone