A GM, hip-width 60x3, 70x3, 80x3, 85x3, 90x3(PR), 95x2
B1 GHR w. miniband BWx12,12,12
B2 BB reverse lunge 60x6, 62.5x6, 65x6
C1 Back raise Curl bar+5x10,12,12
C2 Roman chair situps Curl bar x12,12,12
D Standing calf raise 170x10+6+6=22RP +60s stretch
+ 60s loaded hamstring stretch
+ sled dragging (20kg+22kg chains): forward 30 steps/rest 30s x8
backward 30steps/rest 30s x9
misc upper body recovery: 6 movements x 10reps x 2sets
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