Had a bit of free time but not much rest: that’s how you fill the free time right? So I decided to add an extra session just to focus on doing some needed shoulder external rotation work.
DL
Deadlift - Up to 5 x 127.5 kg x 5
BP
Bench press - Up to 3 x 67.5 kg x 5
TRX inverted row - 5 x 8
Weighted pushups (10 kg) - 5 x 8
SQ
Squat - Up to 3 x 90 kg x 3, 1 x 5
Extra day
Side plank with external rotation with 8 kg DB: 3 x 5
Face pulls - Can’t remember the weights on the cable station but was definitely 5 x 10
MP
Military press - Up to 4 x 42.5 kg x 3
Pullups - 7 x 4