Monday
Box Squat 3x3 165kg
B1 Speed Deadlifts 3x2@65% 140kg
B2 Walking Dumbell Lunge 3x8/side 10kg

D1 Reverse Crunch 3x12
D2 Prone Bridge 3x30sec
Notes:

Tuesday
Bench Press 3x3 120kg
B1 Neutral Grip Inc DB Press 3x10 22kg
B2 Seated Cable Row 4x10 50kg

C1 Prone Trap Raise 3x12 3kg
C2 Side Lying External Rotations 3x12/side 4kg

Side Bridge 3x30sec


Wednesday
A1 O/A DB Push Press 3x6/side 28kg
A2 Close Grip Chin 3x6 15kg

B1 Push Up 3x8
B2 O/A DB Row 3x7 30kg

C1 Kneeling Cable Ext Rotation 3x12 11.25 on pulley
C2 Side Bridge 3x30/side

Was away for work on Friday so couldnt go to gym. Not too worried as this is a lesser week. No cardio on Saturday.