Seated Hamstring Curl Machine:
- 50 x 26kg

Seated Quad Curl Machine:
- 50 x 26kg

Deadlift (feet on 20kg plates):
- 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg
- 10 x 30kg (3secs lower, 1 sec lift)

Good Mornings:
- 10 x 20kg, 10 x 30kg, 10 x 30kg

Front Squat (hands straight out in front) + 24" Box Jumps:
- 10 x 20kg + 10
- 10 x 30kg + 10
- 10 x 40kg + 10
- 10 x 50kg + 10
- 10 x 60kg + 10
- 10 x 70kg + 10
- 10 x 80kg + 10

5 Rounds (work:rest = 1:1):
- 10 x 60kg Back Squat + 15 x HR Push Ups + 20 x Decline Sit Ups