Seated Hamstring Curl Machine:
- 50 x 26kg
Seated Quad Curl Machine:
- 50 x 26kg

Deadlifts (feet on 20kg plates):
- 10 x 20kg, 10 x 30kg, 10 x 50kg, 10 x 70kg, 10 x 90kg, 10 x 110kg, 5 x 130kg, 1 x 150kg
- 13 x 100kg, 11 x 100kg, 9 x 100kg
- 10 x 70kg
- 10 x 30kg (3secs up, 3 secs down)

Front Squat (bar cleaned from ground position, arms straight out in front - no hands touching bar when squatting):
- 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 8 x 70kg, 6 x 80kg
- 10 x 50kg
- 7 x 30kg (3 secs lower, 1sec pause at bottom, 3secs raise)

OHS:
- 3 rounds
- 10 x 40kg

Back Squat + T2B:
- 5 rounds, 90secs rest between rounds
- 10 x 60kg + 10

Warm Down:
- Row 1000m @ 2:00.500m