Thursday:

45 minute walk OWP (Optimal Walking Pace)
Full body stretch workout


Friday:

WT (KGs)

Squat mobility warm up
10 x supported squat
10 x wall squat
10 x goblet squat

Squat 5x20 5x35 5x35 5x35 5x35
Bench Press 5x20 5x25 5x25 5x25 5x25
Deadlift 5x20 5x30 5x35 5x35 5x35