Seated Hamstring Curl Machine:
- 33kg x 25, 26kg x 25

Seated Quad Curl Machine:
- 26kg x 50

Deadlift (feet on 20kg plates):
- 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 4

Deadlift + T2B:
- 3 rounds
- 60kg x 10 + 10
- work:rest = 1:2

Alternating Pistol Squats + 24" Box Jumps:
- 5 rounds
- 10 (5 each leg) + 10
- work:rest = 1:2

OH Squat + Sit Ups:
- 5 rounds
- 10 x 40kg + 20
- work:rest = 1:2

Squat Snatch (touch and go):
- 3 rounds
- 5 x 40kg

Bike:
- 1min on each level mainting 90rpm
- 12, 13, 14, 15, 16, 15, 14, 13, 12
- 4.68km