27/7 back with Oscar 

Oblique twist on decline bench

10kg plate 3x20

Kneeling cable crunch 

70kg 20 (not clean)

50kg 20

Note: Not a good one for me. Shoulders fail before core because of instability. 

Rotator work

Dumbbell shrugs (supinated)

7.5kg 5x10

Standing calf raise

40kg 3x15

Note: Slow and controlled. One second hold. 

Calf raise on Technogym leg press

60kg 3x15

--

Chest supports row

40kg 2x10

Behind the neck press

20kg 2x10

Single arm TRX row alternating

3x10

Vertical traction (reverse)

45kg 3x10

Kroc row 

20kg 10

22.5kg 10