Row 500m to warm up

Seated Hamstring Curl Machine:
- 50 x 21.5kg

Seated Quad Curl Machine:
- 50 x 26kg

Deadlift + Deadlift on Plates:
- 3 + 3 @ 30kg
- 3 + 3 @ 50kg
- 3 + 3 @ 70kg
- 3 + 3 @ 90kg
- 3 + 3 @ 100kg
- 3 + 3 @ 110kg
- 3 + 3 @ 120kg
- 3 + 3 @ 130kg
- 3 + 3 @ 140kg
- 3 + 3 @ 150kg
- 3 + 3 @ 160kg
- 3 + 3 @ 170kg

21, 15, 9:
- work: rest = 1:1
- Deadlift @ 100kg
- 20kg Decline Plate Sit Up

Bear Complex @ 20kg

Front Squat (Clean bar from ground, hand straight out in front):
- 6 x 20kg, 6 x 30kg, 6 x 40kg, 6 x 50kg, 6 x 60kg, 6 x 70kg, 6 x 80kg

• work:rest = 1:1
• 20m OH Plate Lunge @ 20kg
• 10 x OHS @ 40kg
• 20m OH Plate Lunge @ 20kg
• 8 x OHS @ 40kg
• 20m OH Plate Lunge @ 20kg
• 6 x OHS @ 40kg
• 20m OH Plate Lunge @ 20kg
• 4 x OHS @ 40kg
• 20m OH Plate Lunge @ 20kg
• 2 x OHS @ 40kg

Row 1000m to warm down