stretching
3 * 10 Bench Press (52.5 kg)
3 * 10 Standing Upright barbell row (32.5 kg *increase*)
3 * 5 Squats (82.5 kg *increase*)
3 * 10 Captains chair hanging leg raises (bent legs) (info)
3 * 10 pull ups
3 * 10 press ups
3 * 20 sit ups
3 * 10 lunges (30 kg)
Foam rolling to stretch
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