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Barbell Deadlift
- 60 kg x 10 reps 99
- 80 kg x 7 reps 125
- 90 kg x 3 reps 105
- 90 kg x 3 reps 105
- 90 kg x 3 reps 105
- 80 kg x 3 reps 91
- 80 kg x 3 reps 91
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Barbell Bench Press
- 20 kg x 10 reps 56
- 30 kg x 7 reps 61
- 30 kg x 6 reps 58
- 30 kg x 6 reps 58
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Close-Grip Front Lat Pulldown
- 35 kg x 10 reps 17
- 35 kg x 10 reps 17
- 35 kg x 10 reps 17
- 35 kg x 10 reps 17
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Alternating Kettlebell Row
- 12 kg x 20 reps 54
- 12 kg x 20 reps 54
- 12 kg x 20 reps (PR) 54
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Box Jumps
- 10 jumps | 76 cm 48
- 10 jumps | 76 cm 48
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Horizontal Pull
- 12 reps (PR) 20
- 11 reps 18
- 10 reps 16
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Snatch
- 15 kg x 10 reps 70
- 15 kg x 10 reps 70
- 15 kg x 10 reps 70
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Group A
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Weighted Sit-Up
- 12 kg x 10 reps 14
- 12 kg x 10 reps 14
- 12 kg x 10 reps 14
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Two-Arm Kettlebell Swing
- 16 kg x 20 reps 53
- 16 kg x 16 reps 49
- 16 kg x 16 reps 49
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Weighted Russian Twist
- 12 kg x 15 reps 20
- 12 kg x 16 reps 21
- 12 kg x 16 reps (PR) 21
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Plank
- 00:00:30 13
- 00:00:30 13
- 00:00:30 13
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Barbell Curl
- 13.5 kg x 21 reps 21
- 13.5 kg x 21 reps 21
- 13.5 kg x 21 reps 21
- 7 half (lower x 7 half (upper) x 7 full
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Bench Dip (Seated Dip)
- 16 reps 22
- 16 reps 22
- 16 reps 22
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Dumbbell Floor Press
- 8 kg x 10 reps 70
- 8 kg x 10 reps 70
- 8 kg x 10 reps 70
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Rowing (machine)
- 00:06:00 | 1000 m 67
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Pull-Up
- 8 reps | assisted | 20 kg 20
- 8 reps | assisted | 20 kg 20
- 8 reps | assisted | 20 kg 20