Seated Hamstring Curl Machine:
- 50 x 24kg

Seated Quad Curl Machine:
- 50 x 19kg

Back Squat:
- 10 x 20kg, 10 x 40kg, 10 x 60kg, 10 x 80kg, 10 x 90kg, 10 x 100kg, 10 x 110kg

21,15,9:
- Back Squat @ 60kg
- 24" Box Jump
- work:rest = 1:1

Deadlift (feet on plates) + Deadlift:
- 10 x 20kg + 10 x 20kg
- 10 x 40kg + 10 x 40kg
- 10 x 60kg + 10 x 60kg
- 10 x 80kg + 10 x 80kg
- 10 x 100kg + 10 x 100kg
- 10 x 120kg + 10 x 120kg

Deadlift + Plate Burpees:
- 3 rounds
- 10 x 60kg + 10

Seated Squat Machine (calf raise) + normal
- 10 x 40kg + 10 x 40kg
- 10 x 80kg + 10 x 80kg
- 10 x 120kg + 10 x 120kg

Row 1000m @ 2:00/500m pace