panca piana
5x60 3''
5x70 2''
5x80kg
5x5x70kg 2'' 60''

stacco sumo
4x90
4x110
4x130
4x150kg
4x140
4x130kg
60''

hack squat
6x12

upperback trx + plank
4x12+90'' 60''

foam roller, stretching