12:00 Gym

Joint mobilisation.
General warmup.

3 rounds of 10 of.
Wall squat
Halo
Pumps

Triset:

Leg press 30,27,20x220
Pullups, 11,8,8
Machine press 10,10,9x75 (Full ROM)

Ab wheel 2x10
Bridge 2x10
Butterfly situp 2 x15.

Stretch