Barbell complex & Sprints

Pre-workout

1 1/2 cup pasta, 3 slices wholegrain bread, 12 oz green tea

1 cup coffee

Warm up

dynamic stretching
mobility drills

Complex

bent over row
upright row
front squat
overhead press
back squat
sldl

6 sets; 60 sec rest between sets

Sprints

6 x 30 sec ; 30 sec rest between sets

Post-workout

shake (1 1/2 cup oats, 1 scoop whey)