Warmup

LC:  rest/ 3 mins between sets
3 mins @ 2x28kg; 20 reps
3 mins @ 2x28kg; 20 reps
3 mins @ 2x28kg; 20 reps
3 mins @ 2x28kg; 20 reps
3 mins @ 2x28kg; 20 reps

Pushups:
50 reps @ 10 lbs + bw

Rows:
30/30 @ 24kg

Stretching