10 min joint mobility
Warm-up: Bench (135*8, 185*3), squat/lunge/push-up variations, Squat (135*5, 185*5)
Superset 1:
1A: Bench Press
5 sets * 3 reps @ 205, 205, 205, 185, 185
1B: Clapping Push-ups
5 sets * 5 reps
Superset 2:
2A: Squats
5 sets * 3 reps @ 245, 245, 245, 255, 255
2B: Box jumps
5 sets * 3 reps @ 36"
3: Bike Intervals
1 min warm-up, 15s hard/45s easy * 6 intervals, 1 min cool-down
Shoulder rehab
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