A1 Neutral-grip chinup BW+10x4x5
A2 Broomstick O/H reverse lunge x3x6/side
B1 Cable seated row (pronated grip) 62.5x4x6
B2 Kneeling hip flexor mobilisation x3x10/side
S1 Lat x45s
C1 Rope pushdown (RP) 50x10+5+5=20RP
S2 Tricep x45s @10kg
Cardio: Cycle x2 sessions totalling 25mins (AM/PM)
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