Back Squat (slow and strict):
- 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x5, 70kg x 5, 80kg x 5

Back Squat (using catch bars, starting from squat position and standing up - no momentum allowed for each lift):
- 60kg x 5, 70kg x 5, 80kg x 5

Deadlift Holds (palms facing inward):
- 100kg x 30secs x 3

Pistol Squats:
- 5 each leg

Pistol Dumbell Thrusters:
- 5kg dumbells x 5 each leg
- 10kg dumbells x 5 each leg

Pistol Squat with lateral jump over barbell landing on same leg (pistol squat, jump over bar, pistol squat, jump over bar back to starting position = 1 rep)
5 reps each leg

Hamstring Curl Machine:
- 26kg x 7 + 3 top half + 3 bottom half (each leg)
- 21.5kg x 7 + 5 + 5
- 19kg x 7 + 7 + 7

Exercise bike ride to warm down