Post Christmas run. Happy with the time!

Dumbbell Row
L: 10kg 3 x 10
R: 8kg 3 x 20

Hollow Holds
7 x 30 sec

Back Squats
10 x 30 - 8 x 40 - 6 x 50 - 3 x 60

Leg Extension
12 x 40 - 12 x 45 - 10 x 50 - 8 x 55 - 8 x 60

Leg Press
12 x 69 - 10 x 77 - 10 x 85 - 8 x 93 - 6 x 101

Lateral side raise
3 x 10 (5kg/3kg)

4 x 30 sec hollow hold

Leg Press
12 x 61 - 12 x 69 - 12 x 77 - 10 x 85 - 10 x 93

Leg Extension
12 x 35 - 12 x 40 - 12 x 45 - 10 x 50 - 10 x 55

50 squats
3 x 15 back extension
50 squats

Bicep curls
L: 9kg 3 x 10
R: 5kg 3 x 12

Hammer Curls
L: 9kg 3 x 10

Tricep pull-downs
3 x 12

Sit-ups
50 x

In 12 min. window find your 1RM squat clean then do AMRAP burpees into the end of the last minute.
1 burpee = 1kg

A: Broad jumps 8x3
B: Dips 1xMax
C: SA DB rows 1xMax/arm
D; DB shoulder flys 1xMax
E: Alternating db biceps curls 1xMax

50 Chest to bar
100 Sit ups
50 handstand push ups
100 pistol squats

Leg Press
12 x 53 - 12 x 61 - 12 x 69 - 10 x 77 - 10 x 85

Squats
100 x

One arm Cable Rows
4 x 12

Back Extensions
3 x 15