Seated Hamstring Curl Machine:
- 50 x 19kg
Seated Quad Curl Machine:
- 50 x 19kg

Deadlifts (feet on 20kg plates):
- 10 x 60kg, 10 x 70kg, 10 x 80kg, 10 x 90kg, 10 x 100kg, 10 x 110kg, 10 x 120kg, 7 x 130kg
- 5 x 100kg (3secs lower, 1 sec raise)
- 10 x 60kg

Front Squat (bar cleaned from ground position, arms straight out in front - no hands touching bar when squatting) + 24" Box Jumps:
- 10 x 20kg + 10, 10 x 30kg + 10, 10 x 40kg + 10, 10 x 50kg + 10, 10 x 60kg + 10, 10 x 70kg + 10, 7 x 80kg + 10

Squat Clean + OH Lunge:
- 3 rounds
- 7 x 50kg + 14 x 20kg

Warm Down:
- Row 1000m @ 2:00/500m