squat
4x60
4x90
4x110
4x120
4x115
4x110
60"

panca piana
3x60 2"
3×70
3×80
2×3×92.5kg
3x3x85kg 2"
2×3×80kg 3"
60"

pushup + swing 48kg
3x15+20 60"

foam roller, stretching