Weighted Pull Ups:
- 20kg x 3, 25kg x 3, 30kg x 4 + 21 butterfly pullups to finish

Incline Ezi Curl Bar Close Grip Bench Press immediately followed by push ups with feet on 12" box:
- 47.5kg x 5 + 10 push ups
- 67.5kg x 5 x 2 + 10 push ups x 2

Lat Pull Down Machine:
- 61kg x 5, 68kg x 5, 75kg x 5

Decline Dumbell Bench Press:
- 38kg x 5, 42kg x 5, 46kg x 4 (each dumbell)

Hang Squat Snatch:
- 20kg x 5, 40kg x 5

OH Squat:
- 40kg x 10