5 x 4 pull ups 12 x 3 deadlift @ 50kg 12 x 4 press-ups 3 x 30s side planks each side and normal plank 10 x 3 raised split squats @ 15kg 10 x 4 bear crawl lifts @ 10kg
5 x 3 pull ups 12 x 3 deadlift @ 40kg 10 x 3 press-ups 3 x 30s side planks each side and normal plank 10 x 3 raised split squats @ 12.5kg 6 x 3 bear crawl lifts @ 7.5kg