squat
5x60
3x90
2x100
1x110
1x120
1x130
1x140
1x130
60"

panca piana
4x60
3x70
2x80
1x90
2x1x97.5
1x95 2"
1x90 2"
60"

upperback trx
5x12 60"

foam roller, stretching