Row 1km at gentle pace

Bear Complex - 20kg

Deadlifts:
- 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 10, 60kg x 10, 70kg x 10, 80kg x 10, 90kg x 10, 100kg x 10, 110kg x 10, 120kg x 6

Strict Toes to Bar (bar set at waist height when hanging from pull up bar ie. bottom half of a toes to bar movement)
- 10 reps

Strict Toes to Bar - Top half of Toes to Bar movement (ie. lower toes from bar, to bar at waist height when hanging and back up to top):
- 10 reps

Barbell Shrugs:
- 60kg x 10, 70kg x 10, 80kg x 10, 90kg x 5, 100kg x 5