Bear Complex:
- 20kg, 30kg, 40kg

Back Squat:
- 5 x 60kg, 5 x 70kg, 5 x 80kg, 5 x 90kg, 5 x 100kg, 5 x 110kg
- 10 x 60kg x 3

Front Squat (arms straight out in front)
- 10 x 20kg, 10 x 30kg, 10 x 40kg

Lying Hamstring Curls:
- 10 x 10kg x 3 (each leg) + 5 Pistol Squats each leg x 3

Sideways Lunge:
- 5 x 10kg dumbell in each hand x 3

TABATA Bike Ride:
- 10 Rounds, 20secs on, 20secs off