15'mobilità
500mt row
addominali 10x3s
hyperextension 10x3s
squat bulgaro dai pin 30x5x5
stacco classico 100x5; 125x3; 150x3; 175x3; 150x4; 125x6

panca indici 81cm 65x5 80x5 100x4 115x4 125x4 130x4 135x4 140x4x2s 132x5 125x6 115x7 107x8

lat machine presa neutra 5x5
dips 40x5x5